A. Strict Pull Ups @3111 – 5 reps – 3 sets
B. Shoulder Press @3011 – 5 reps – 3 sets
Advanced: Do weighted pull ups at a 3111 tempo. That means 3 counts down, 1 hold with your chin over the bar, one count down and one count up. Tempo for the press is 3011 meaning 1 count up, 1 count hold at the top, three counts down, right back up.
Scaled Strict Pull Ups: Grab a partner and do Negative Pull Ups at the same tempo as advanced. Help your partner over the bar and slowly lower to full extension.
then
AMRAP 15 Min:
200m Row
10 Wall Balls
10 Toe 2 Bar
20 Double Unders
Post rounds to comments.
It’s all about balance.
