18 Min To Complete:
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%
1 x 20 @ 50%
Then
8 x 1:00 AMRAP
8 Strict Pull Ups
8 Strict Sit Ups
Rest 30 Seconds Between Rounds
For our 8 x 1:00 AMRAP, we are wanting you to band up accordingly to be able to do the 8 strict pull ups unbroken. Jumping pull ups are also ok here with an emphasis on a slight pause at the top with your chin over the bar. Working that static hold will help build that pull up strength. You will begin the next 1 min AMRAP where you left off from the prior AMRAP.