Day 9 Armstrong Pullup Program

5min Jump Rope
SE/HXO/DDOG

Pullups (normal grip) On-the-minute

sets of 5 reps for 10min.

Pushups (normal width) 3 sets x max reps

1-50
2-26
3-21

WFD Cable Rotations + Squat Stance Rev Woodchop

30 pounds x 10+10 each side
50 pounds ""
60 pounds ""

Airbench 1min.

3 rounds (60sec rest between)

10L/10R KB Snatches (53 pounds)
10 FUll Situps

Pigeon/SFFB/DDOG