2 x 12 @ minimum 1/2 BW
Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline today.
Then, 6 rounds of:
Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Each set should be positionally sound, violent, and challenging- scale weight by round as needed.
Then, as quickly as possible:
60 Band crawl
Work and breathe efficiently. Take minimal rest for standardized durations (3 breaths or less). Set-up: Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M.
And then, “Time under tension”:
Max-duration bar hang
Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.