Pull 4.0

Squad Fitness Gardendale – Group Training

Gardendale

Pull-ups (10s x MAX)

◭ Hardest Type of Pullup you can do.

◭ 10 sets of max effort MAX reps.

◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]

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Pendlay Row (5s x 8r)

◭ Brace Core EVERY rep. Set Weight

Down each rep.

◭ Pull Bar to Sternum. Control Down. No Slamming.

◭ Go for Concentration, Not weight.

◭ Use platforms as needed to get healthy back position.
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Split

∎ 100 KB Swings

∎ 50 Gear Shift Plank [Total]

∎ 50 Plate Halo [Each Direction]

❆ Cooldown Stretch ❆