Max Pullup Test: 21 (no kip)
5 rounds of:
6 x one-arm db swing, each arm
overhead walking lunge, 8 steps
pullup & 5 second lockoff w/ DB between ankles
overhead walking lunge, 8 steps
27.5# DB. Time 9:52. Probably should have used a heavier weight.
Then:
Max Pullup Test: 15 (no kip)
3 x 25 single DB split box DL @ 50
a couple of one-arm lockoffs with band assist
handstand practice
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