Skill-work:
10-8-6-4-2
Supinated Strict Weighted Pull-ups
Strict Weighted Ring Dips
Conditioning:
As Many Reps in 15 Minutes
3 Pull-ups
3 HSPU
200 M Row
6 Pull-ups
6 HSPU
200 M Row
9 Pull-ups
9 HSPU
200 M Row …….
MOD to Push Press ( 115/75)
Skill-work:
10-8-6-4-2
Supinated Strict Weighted Pull-ups
Strict Weighted Ring Dips
Conditioning:
As Many Reps in 15 Minutes
3 Pull-ups
3 HSPU
200 M Row
6 Pull-ups
6 HSPU
200 M Row
9 Pull-ups
9 HSPU
200 M Row …….
MOD to Push Press ( 115/75)