Tuesday September 11, 2018 - Pull Row Row Pull

September 11, 2018

 

M1) Upper Body Pull

 

4 Sets:

 

Option A:

4 Weighted Strict Pull up @70% of 3rm

6 Kipping

6 C2B

 

Option B:

1-3 Strict Pull up BW

4 Kipping/Half Kipping

12 Barbell High Row

 

Option C:

8 Ring Face Pull

4 Kip Swing

12 Barbell High Row

 

M2) Row

 

3 Sets:

Walk Rest 200m between sets

 

Option A:

1000m Row

:20 HARD :40 Easy x4

 

Option B:

800m Row

:20 HARD :40 Easy x4

 

Option C:

650m Row

:20 HARD :40 Easy

 

Extra Credit: Body Armor

4 Sets:

8 RNT DB Lunge Per Side

12 Lying Hmstring Curl

4 Seated Box Jump