3 rounds of:
3-5 reps of each movement.
First round-slow and controlled up and down
Second round- slow down, fast up
Last round–fast both directions
5 rounds for time
pullup type thing
50 air squats
3:00 rest in between rounds
pullup bar–20 pullups
no pullup bar–40 towel rows/ring rows
no good door for towel rows–40 bicep curls (/arm if single arm)
If you drop by more than 25m or so, terminate the workout
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