Friday Group Strength and Conditoning

Partner workout

12:00 AMRAP

-Max calorie bike

-EMOM, 8 strict pull-ups


Partners divide work almost any how you want, but make sure both partners get to do both movements. The idea is to move as fast as you can with the knowledge that your biking will be interrupted every minute, but you have less than a minute to complete your pull ups.


Scale pull ups to chin over bar hang where 3s = 1 rep.

If you can’t hold your chin over the bar for 3 s, then scale to ring rows

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