General Warm Up: 20 Spidermans, Run 100m, 20 Kip Swings in sets of 5, Run 100m, 20 KB Swings
Spidermans: in a straight arm plank, alternate bringing your foot all the way up to the outside of your hands. Each time a leg comes up and back is 1.
Mobility/Activation Recommendation: Internal Shoulder rotation stretch, :90/side
Specific Warm Up (Pull Ups), 1-2 times through, all unbroken: 1 Pull Up + 1 Kip, 2 Pull Ups + 1 Kip, 3 Pull Ups + 1 Kip
This progression is done without coming off the pull up bar, and may be modified to meet specific capacities (e.g. only climbing to 2 instead of 3, or performing the 1s and 2s twice each).
AMRAP 18 Minutes: 200m Run, 12 SDLHP (95/65), 9 Front Rack Lunge Steps (95/65), 6 Chest to Bar Pull Ups
This workout will likely be a battle between “ow my legs” and “ow my arms”, which is just the way we want it. Scale accordingly so you are aiming for at least 5 rounds. Front rack lunge steps can be adjusted to a stationary front rack lunge to save space if needed. Finally, if you don’t have great chest to bar capacity, this is a great chance to knock the volume back from 6 reps per round to a more manageable number without greatly affecting the workout, or moving to chin over bar pull ups.