W1/D1 L1 - Upper Body

During the ladders, rest 3-15 seconds between each set. For example, 1 pull-up, rest 3 seconds, 2 pull-ups, rest 3 seconds. Once you get to higher numbers, you will need longer rest between. SECTION ONE: Ladders -Pull-ups 1-4 (2 rounds) -Chin-ups 1-4 (2 rounds) *rest 1 minute between ladders SECTION TWO: EMOM’s 🕒10 minutes -Tricep dips x 5 -Leg raises x 5 -Arm haulers x 5 SECTION THREE: Accumulate -4 count flutter kicks x 40 *rest 1 minute -Plank x 2 minutes EQUIPMENT REQUIRED: Pull-up bar, dip bar, yoga mat