Core Work then Pullups, Pushups and Row

4 rounds of 30 seconds on/30 seconds off of

• Knee Tucks
• Kettlebell Pullthroughs @14kg
• Russian Twist @ 14kg
• Mountain Climbers

Then 5 rounds of

• 3-5 x Strict Chest to Bar Pullups
• 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

• Row 500m
• Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.