5 sets of Isometric Pull Up holds
– Hold as long as possible w/90 degree bend in arm.
-Upon failure, do 5/4/3/2/1 Full pull ups.
rest 5 Minutes
20 GHD Sit Ups
Start with isometric Pull up holds. Grab the bar, hang from it in a bent arm position and hold it as long as possible. Upon failure, do 5 pull ups any way you want or can -assisted, jumping, kip, strict. Do it again, this time doing 4 pull ups after failure. Then again with 3 Pull Ups after failure and so on. Firebreathers should be doing L-Pull Up holds and double the pull up numbers after failure. Isometric work like this is often forgotten about, but it builds very good strength and athleticism on many fronts.
Then rest and hit the MetCon. Remember, midline stability is key here, so lock in the midsection in the swings. We are hammering the hips in a forceful opening and closing position in these two movements. GO!