3 Strict Pull Ups
5 DB Push Press (L)
5 DB Push Press (R)
10 Alternating DB Reverse Lunges
*Rounds 8-14 – Lunges turn to DB Squats
*DBs must be held in goblet squat position for lunges and squats
*28 Minute Cap
*This long workout will drive the point of increased work capacity across broad time and modal domains. Put your focus on strict pull-ups – a base movement that everyone should be mastering, no matter what level.