R.E.D. FRIDAY

A. Max Strict Pull-ups, No time cap.
*Once athlete comes off of bar the test ends.

B. AMRAP x 15 MIN:
10 Bent Over DB Rows
10 Push-Up + Pike (aka Down Dog)
15 Russian KBS (or Substitute)

PULL-UP SUBS:
– Bent Over DB Rows, this can be done with a single kettlebell or pair Dumbbells
– TRX Rows or Ring Rows

SHOULDER-TO-OVERHEAD SUBS:
– Hand Release push-ups
– Push up + Pike
– Any DB, KB, Backpack/Rucksack or any weighted overhead option pressing from shoulder to overhead

KETTLEBELL SUBS:
– Dumbbell or Kettlebell swings
– Backpack/Rucksack Swings
– If no equipment at all perform shallow hinge jumps