Skill

12x45s
[odd] straight set of strict pull ups
[even] straight set of strict press

For today’s skill work you’ll need a barbell and a spot to do pull-ups. Set up a band if you need one or grab a set of rings if you prefer. Choose a weight for your strict press that allows you to complete 3+ reps for every set. Push your set sizes a bit if you can, but make sure not to go too far and hit failure!

Workout of the Day

for time
500m run
57 push ups
57 sit ups
500m run
57 sit ups
57 push ups
500m run

*20 minute time cap

You could probably guess whose birthday request this workout is:) Happy Birthday (last week, thanks rain!) Alex Tomaich! Because this workout is for time make sure to adjust the reps as needed to get it all done under the time cap. Decrease the distance of the runs or drop the push up and sit up reps down from 57 to 35 or 45.

standard: knee or box push ups
rx: as written
sport: as written