Tuesday September 11, 2018 - Pull Row Row Pull

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
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