– Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.)
– Metcon: ”The Cooper Test” is a test of anaerobic threshold. You want to push as hard as you can for the 12-minute timeframe but be mindful of redlining, but don’t try to ”overpace” this one. Denote your total distance completed. Effort should be 85%.


Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 1:30-2:00 between rounds.
*Rx+: Perform 5 Rounds with 60s rest between rounds.


“The Cooper Test”
12 Minutes Max Distance Run
*Score = total distance


Elbow out Tricep Extensions: 3 x 20. Rest 60s.