Today is going to be hard. We’re starting with what I would consider to be one of the most undertrained and undervalued strength exercises in the game. Weighted pull-ups could save your life. If you can’t do a weighted pull-up, then you either need to make some major changes to your diet or start taking your training more seriously. After that is a bodyweight blast with a total of 55 push-ups and 150 kettlebell swings to break things up.
3 rounds, for quality:
200m row
25 band pull-a-parts
5 easy pull-ups
30-seconds active hang
5 sets, heavy across:
5 weighted pull-ups *use a weight that feels like a 6-8 rep max
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10-1 reps for time:
Push-ups
15 kettlebell swings between each set of push-ups
*Start the workout with 10 push-ups and 15 kettlebell swings, then 9 push-ups and 15 kettlebell swings then 8 push-ups and 15 kettlebell swings. Continue in this fashion until worked all the way down to 1 push-up and 15 kettlebell swings.
3-5 rounds for quality:
60-seconds weighted front plank
30-seconds right arm farmers carry hold *as heavy as possible
30-seconds left arm farmers carry hold *as heavy as possible
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.