2 rounds of max unbroken (rest 2 minutes between rounds)
- Strict Press @ 88-90% of 5RM weight
2 rounds of max unbroken (rest 2 minutes between rounds)
- Strict Pullups
Then EMOM for 10 minutes alternate
- Even Minute – 8 x Barbell Rows @ 140lbs
- Odd Minute – 10 x Dumbbell Push Press @ 18kg
Then a Bike HIIT
- 4 x 30 seconds on/30 seconds off
- 4 x 1 minute on/1 minute off
- 4 x 30 seconds on/30 seconds off
Results: Pullups 12 and 7 reps. Last time used 105lbs for the Strict Press, so using 110lbs (88%)… 10 and 8.