Bodyweight Strength
12 Mins. for Strict Pull-Up Progressions
A) Scap Pull-Ups (active hang shrugs)
Beginner: 2 sets of 8-12 (rest as needed)
Advanced: 3 sets of 15-20 (rest as needed)
B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
3 sets of 3-4 reps (rest as needed)
Strict: 4 seconds each at top and descent
Toe-Assisted: 4 seconds each in ascent, top, and descent
Conditioning
“Speed Boat”
For Total Calories:
10 Rounds of:
:45 Max Calorie Row
1:30 Rest
Set machine to count down from :45 each interval. Record # calories for each round, and total as your score.
NOTE: With a 1:2 work/rest ratio your efforts on each row should be ALL-OUT!