STRENGTH
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video)
20 Banded Facepull-aparts
Rest 90s between rounds.
METCON
5 RFT:
5 Muscle ups
15 DB Push Press (50, 30) (neutral grip)
20/17 Calorie Row
Rx+:(15 C2B) (60, 40) (20/18 Cal Assault Bike)
Rx Can also sub 5 towel pull-ups per round if possible.
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap
*Alternate Options:
200m Run in Place of Row Calories OR 18/15 Calo