A) 4 Sets:
Supinated Pull Up x 8 – 10 @20X1 (scale to self/partner assisted)
Handstand Hold x 30 – 60s (preferably nose and toes to wall)
B) In pairs: 8 rounds for time:
Round 1: Athlete 1 rows 500/400m
Athlete 2 runs 200m
Round 2: Athlete 1 runs 200m
Athlete 2 rows 500/400m
Repeat for 8 rounds in total.
A) 5 Sets:
Strict 3.5” Deficit HSPU x 2 – 10 @20X1
Choose a number and be consistent. Use 2 x 20kg plates
B) As Fitness
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