WOD
"Daniella"
4 rounds
For Time:
10 cal bike
15 up downs
20 walking lunges*
25 air squats*
*Done while holding a med ball
2-50ft shuttle runs each time med ball is dropped
RX+ if you strap it to you for the whole workout

Accessory
"Strict Pull-ups: Week 3"
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
- Rest 30-seconds between sets

Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
- Rest 30-seconds between sets

Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
- Rest 30 seconds between sets