EMOM for 15 minutes
- 2 x Explosive Pullups (as high as possible)
Every 3 minutes for 9 minutes
- 5 x Weighted Pullups @ 10kg
- 8 x Weighted Dips @ 10kg
Then 5 rounds as fast as possible
- 5 x Seated Single Kettlebell Press @ 16kg per Side
- 5 x Barbell Bent Rows @ 135lbs/60kg
Finisher Bike HIIT
- 8 x 20 seconds work / 40 seconds rest
- 8 x 30 seconds work / 60 seconds rest
Results: Good chest to bar pullups. Otherwise done as prescribed.