Kyle Knapp

Wed 9-18-13: B5F BW

Over to the UCI track for some sprints and Pullups…

Bare 5 Fit Protocol

Run & Pull

1/2 mile walk
1/4 mile jog
10 Pull-ups
8 Chin-ups
100 meter sprints: 50%, 60%

8 Wide Pull-ups
8 Chin-ups
Sprints: 70%, 80%
8 Step Up Pull-ups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 80%
10 Plyometric Pull-ups
15 Elevated Tricep Pushups
Sprint: 70%
10 Alternating Pull-up/Chin-up
15 Elevated Tricep Pushups
Jog 1/4 mile
Walk 1/2 mile

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