3 rounds for quality of:
20 Banded Lat Pulldowns
Rest 30 secs
3-7 Strict Pull-ups or pull up negatives
Athlete Instructions
Strict Pull Ups: option to use bands, toe spot, bar or ring rows that are more challenging than normal
4 rounds, each round for time, of:
Run, 800 m
30 Sit-ups
20 Dumbbell Alternating Lunges
Go every 8 mins.
Strength Squad
Bench Press and Squat Supersets