GM Circuit


stall bar dips @ 41X1 or 41A1: 3-5 reps x 4
rest 60 seconds
standing SA arnold press @ 2121 (whilst holding breath, stomach braced): 5 reps/arm x 4
rest 60 seconds

rest as needed, then:

AMRAP in 20 minutes;
max reps pull-ups (any style)
400m run


- KPU (kipping pull-up), DHNK (dead hang, no kip), assisted pull-ups, or horizontal ring rows may be used for the 20 minute circuit
- go to rep failure (not absolute failure), and when you break, take off for a 400m run; your score is the total number of pull-ups weighted against the number of runs it took to get you there (are you a good runner, good pull-uper, or a nice, middle ground of both?)

Tuesday: normal hours
Wednesday: last class 6am
Thursday: off
Friday: off
Saturday/Sunday: return to normal hours