| Warmup 3 sets of 10 slow eccentric calf raises 10 upright rows/arm slower down/faster up Then go through a pullup warmup Then 3 sets of 3 box jump overs 3 pullups/c2b 6 cal row |
| Workout 3 rounds, each for time, rest 5:00 in between intervals 12 box jump overs 24/20 12 pullups, chest to bar if you can 24/16 cal row |
| Cooldown :30 passive hang 10 wall angels x 2 sets |
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