Strength Endurance


Dual Rack KB Box Squats - knee height box
After each rung on the ladder, complete 3-5 strict pull-ups

Every minute on the minute x 20 minutes;
even minutes - 10 single arm DB push press each arm
odd minutes - 10 air squats


- dual rack KB box squat; two KB's in the rack position, squat to a box, keep your shins very vertical (no plopping onto the box as well)
- pull ups can be with assistance as needed, chin over the vertical plane for each rep
- SA DB PP: same mechanics as a BB push press, free arm can be out to the side or on the hip

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