2 rounds of max unbroken (rest 2 minutes between rounds)
- Strict Pullups
2 rounds of max unbroken (rest 2 minutes between rounds)
- Commando Pullups (one side per round)
Then every 3 minutes for 9 minutes of
- 10 x Narrow Grip Cable Pulldowns @ 75lbs
- Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand
Then accumulate
- 30 x Jumping Bar Muscle Ups
Finisher Bike HIIT
- 8 x 40 seconds on/20 seconds off
- 8 x 8 seconds stand/8 seconds sit
- 8 x 4 seconds stand/4 seconds sit
- 8 x 1 minute on/20 seconds off
Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.