W4/D1 L2 - 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 1-7 (2 rounds) -Chin-ups 1-7 (2 rounds) *rest 1 minute between ladders SECTION TWO: EMOM’s 🕒 10 minutes -Tricep dips x 8 -Leg raises x 8 -Arm haulers x 8 SECTION THREE: Accumulate -4 count flutterkicks x 55 *rest 1 minute -Plank x 3.5 minutes EQUIPMENT REQUIRED: Pull-up bar, dip bar, yoga mat