Double Day
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
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