StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Dumbbell Bench Press2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups3) 10 Rear Delt Ring Rows*3s down, 1s pause at chest/hang ConditioningFor Time:500/400m Row (FX: 400/300m)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)250/200m Row (FX: 200/150m)15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)*12:00 CapRead More
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