Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Pull-ups : 3, 2, 1
TGU: Unweighted
Workout
Assisted one-arm pull-up:
Worked up to 1RM (with 7.5 # counterweight)
The Giant 3.0 W2D1
30 minutes @ Double 53# 36 reps