physical. 12/19/14

    Pull-up/ Chin-up/ Mixed grip:

    Perform 40 total reps of the most challenging variation possible, only scaling the movement when completion of 3-4 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep.

    Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

    Then, 10 minutes or 10 rounds, whichever comes first:

    20 Double-under*
    30 revolutions Airdyne @ 100%

    Score is time to completion (10 rounds) or rounds + reps (10-minute mark). Though output may change, effort should remain at 100%.

    *If the double-under is not yet in your tool box, perform 30 high-knee jumprope + 3 burpees in each round

    Chris. Jump. Chris. Jump.