Do 2 sets of 10 i’s,y’s,and t’s
2 rounds of
25 hollow rocks
5 reps of your pullup movement
no weight- :30 of towel rows @3 seconds down, 3 seconds up tempo
kb/db–5 bentover rows/side at a slow down, pause at the chest tempo–other hand braced
barbell– 1 pendlay row, up to something heavy
4:00 of work, 2:00 rest x 4 rounds
Max pull type thing in remaining time.
Options: bicep curls, bentover rows, strict pullups, kipping pullups.
Score is reps*points
bicep curls/ring rows– .5 points
bentover rows–1 point
kipping pullup–2 points
strict pullup-4 points
2 squat snatches at 65%. Make em fast and snappy.
Accumulate 100 single leg rdls/side
weight as able.
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