9.18.24

Skill Development
7 min EMOM
5 Strict Pull-ups

Conditioning
Run 1k
Rest 5 minutes
Run 1k
Score: Both 1k run times
Last tested on 7/12/2017

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and the weight should decrease as the athlete progresses through the sets.