SUNDAY // NOVEMBER 8, 2026

Gymnastics Skill: Strict Pull-Ups

Every 2:00 x 5 Sets

3 Weighted Strict Pull-Ups + 5 Strict Pull-Ups

Conditioning

“1UP”

For Quality

Every 4:00 x 4 Sets

16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions

For Quality

4 Sets:

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
100ft (30m) Sandbag Bear Hug Carry
:30 Wall Sit March