The pull-up is one of those exercises that may actually save your life one day. If you don’t have a pull-up then it’s time for some real talk. Get your shit together. Lose some weight, and start taking your training more seriously. Rant, over.

3 rounds, for quality:
30-seconds per side, Samson stretch
20 alternating kettlebell halos
20 steps walking lunge

Weighted pull-up 5-5-5-5-5-5
*In SIX sets, build to one heavy set of 5 reps weighted pull-up
*If you don’t have weighted or strict pull-ups then start with an easy-moderate difficulty and increase the difficulty until you reach a 5-rep max

5 sets, heavy across:
6 reps per side, single-arm dumbbell push press
30-seconds rest between sides

EMOM x15:
1. 10 supine body rows
2. 40-seconds right side plank
3. 40-seconds left side plank

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.