S&C

7×3 Back Squats w/ 90 seconds between efforts (80% 1rm)

[ 3 min rest ]

15 minute Pull up ladder

Starting at 20 pull ups, ending with 6 perform specified number of pull ups on the minute, every minute, for 15 minutes.

(First minute 20 pull ups, second minute 19 pull ups, …, last minute perform 6 pull ups)

scaling variations:

-Start with 16 pull ups, end with 1

-Assisted pull ups with lowered rings/bar, jumping pull ups, ring rows, bands

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