STRENGTH: Hanging Series

1/2 tabata dead hang

(4 x 20sec/10 sec rest)

15 beat swings

then

4×5 – negative pullups/chinups depending on level

 Bench: 5 x 3 work up to 90% of max

 7 Rounds of 2 minutes – no break in between rounds

Rd 1 and 4 and 7

3 Deadlifts – 75% 1RM – S/B unbroken, no dropping bar

7 HR Pushups

Rd 2 and 5

3 Deadlifts – 75% 1RM

7 Situps

Rd 3 and 6

3 Deadlifts – 75% 1RM

7 Pullups

Complete as many reps as possible in each 2 minute round – score is total of Pushups, Situps, Pullups

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