15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups
12 Rounds for time of:
2 Deadlifts, 70% 1RM
5 Strict Ring Dips
9 Rounds for time of:
6 Bench Press, bodyweight
18 second L-sit
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
15 Rounds for time of:
10 Wallball Shots, 20/14
5 Strict Pull-ups
12 Rounds for time of:
9 Dumbbell Deadlifts, 50's/35's
5 Strict Ring Dips
9 Rounds for time of:
8 DB Floor Press, 50's/35's
18 second L-sit
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!