Records

Everything we do is measured in some way.  We strive to do more work in less time, go longer, lift more, run faster, jump higher, etc.  Today we are setting a PR for the maximum number of pullups you can do at one time.  It's a serious test of muscular endurance.  Use the bands as needed, but be honest with yourself.  It's a benchmark that you can destroy later.

Today's Workout

One set max reps pullups.  Do as many as you can without letting go of the bar.

Followed by 3 rounds for time:

10 Dips
10 Overhead Squats (95#/65#)
10 Back Extensions

Today's Endurance Workout

Three hours after Today's Workout, do ONE of the following;

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

Row: SC: 2k , LC: 5k , U: 8k