STRENGTH:
Strict Pull-up Strength
——ADVANCED——
5 x
5-10 Strict Pull-ups
10 Bentover DB Rows @ RPE 8
20 Band Pull Aparts
Rest 1:00
——INTERMEDIATE——
5 x
5-10 Seated Pull-ups
10 Bentover DB Rows @ RPE 8
20 Band Pull Aparts
Rest 1:00
——BEGINNER——
5 x
5-10 Aussie Rows
10 Bentover DB Rows @ RPE 8
20 Band Pull Aparts
Rest 1:00
——VIDEO REFERENCE——
Seated Pull-ups: https://youtu.be/FS-ziRZ4UOU
Aussie Rows: https://youtu.be/QcROno5k1xw
CONDITIONING:
——RX——
5 x (3:00 on / 1:00 off)
50 Double Unders
15 T2B (RX+ = 20)
Max Calorie Row w/ remaining time
——FITNESS——
5 x (3:00 on / 1:00 off)
60 Single Unders
20 Sit-ups
Max Calorie Row w/ remaining time
