A:
3-3-3-3-3 Low Bar Back Squats
5 sets of 10 Wide Grip Pull-ups (unbroken)
Start a new round of both exercises every 2:30min.
B:
5 Rounds for time of:
21cals Any Bike or Row
15m DB Front Rack Walking lunges
9 T2B
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
Time cap: 17min.
GYMNASTICS
A:
Pull Ups Technique
B:
5 Rounds of
5 Weighted Strict Pull Ups
5 Weighted Strict Dips
30-40 Sec. Hollow Hold