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BASE

Weighted Pull-up

5x3

*Same weight/band for all sets, should be challenging but doable


Every 2min x5

10 Ring Row / Inverted Row

*Rings/Bar to Chest


0 - 6min

3 Rds

8 OHS (60/40)

24/20 Row


- Rest till 10 -


10 - 16min

3 Rds

8 Power Snatch (60/40)

24 Wall Balls


GAIN

Weighted Pull-up

5x3

*Same weight/band for all sets, should be challenging but doable


Every 2min x5

10 Ring Row / Inverted Row

*Rings/Bar to Chest


KB Bentover Row

4x 10/10

Comments


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