Day 6 Armstrong Pullup Program

SE/SiFT/SiFl-AC/AB

3 sets max reps pushups (normal) 90sec rest between

1-50
2-25
3-20

5 sets max reps pullups (normal pronated) 90sec between

1-13
2-9
3-5
4-5
5-4

On-the-minute KB 1-arm Swings
32kg. x 5+5 for 10min (100 total)

3min. rest

2-arm KB Swings (60sec. rest between)

32kg. x 20 reps x 5 sets (100 total reps)

Pigeon/QLO/C+D/AB