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:
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:
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