physical. 06/25/14

    Details.
    Group. The devil is in the details.

    4 rounds of:

    6 L-pull-up/ L-chin-up + 10 V-up
    or
    8 Strict pull-up/ Chin-up + 20 V-up
    or
    12 Kipping pull-up + 30 V-up
    or
    16 Jumping pull-up + 40 V-up

    Regardless of path, each round may include up to 1 minute rest. Mixed-grip may be used as desired. Start with the most difficult variation possible, and only scale if position fails; Make any needed adjustment between rounds, not during.

    Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:

    Extended-arm mace hold (8kg. W, 10kg. M)

    And then, 1 max rep set of:

    Bodyweight row

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). Pause/ rest in the bottom position as desired. There is no kip in the bodyweight row- keep the hips fixed.