3 rounds: (24kg.)

KB C+P, 5ea.
KB Swipe Cast 10alt
KB Swing 10x
Hindu Squats 20x
Lying leg raises 20x

Day 10 armstrong pullup program

Yesterday...

3 sets of gibbon pullups

1-12alt
2-10alt
3-10alt

Iso Holds (30sec each)

Top-pronated
Top-supinated
90 degree @ Elbow-pronated
90 degree @ Elbow-supinated

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

Day 8 Pullup Program

3 sets x max reps (60sec. between) regular pronated

1-16
2-8
3-5

3 sets x max reps (60sec. between) chin grip pinky's touching

1-6
2-6
3-5

Day 7 Armstrong Pullup Program

AHL/Flex-Abs/USFT/Tabletop
Jump Rope 5min.

Pushup Ladder (regular pushups)

1 to 12 (10sec rest between)
1 set x 20 reps (max)

Pullup Ladder (regular pronated)

1 to 6 (10sec rest between)
1 set x 9 reps (max)

SQS/SFFB/C+D/HipLift/AB (4min.)/FOPF

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

Day 5 Armstrong Pullup Program

SE/SiFt/C+D/SiFloor-AC

3 sets of max Pseudo-planche pushups

1-20
2-20
3-15

3 sets of gibbon pullups x max reps

1-10alt
2-8alt
3-6alt

Iso holds (15sec each)

1-Top position overhand
2-Top position chin supinated
3-Mid pos overhand
4-Mid pos chin supinated

30 full sit-ups with twist
10 Inchworms

QLO/C+D/Full Bridge 1min./AB 1min.