3/2/20 Workout

Regular Pullups 1,2,1 reps
Chinups 1,2,1 reps
Close grip/neutral grip 1,2,1 reps
regular pullups 1,2,1 reps

Dips 4x5 reps

Regular Pushups 2,4,2 reps
close grip/diamond pushups 2,4,2 reps
hindu pushups 2,4,2 reps
wide grip pushups 2,4,2 reps

Front Squat 3x5 @ 150lbs

Deadlift 3 x 5 @ 225

Using tactical barbell fighter template for front squat and deadlift.  Pullups/dips/pushups from navy seal book by mark delisle.

Weekly template:
Day 1: Strength
Day 2: Intervals/HIIT/Metcon type work
Day 3: Easy endurance work.
Day 4: Strength
Day 5: Intervals/HIIT/Metcon type work
Day 6: Easy endurance work
Day 7: Rest

Days 2 & 5 will incorporate lots of running, burpees, and KB Swings. 

Goals, maintain/add strength, focus on conditioning.

Weight 259, which makes pullups and dips very heavy.