-400m run or row.
-15 strict pull-ups
-30 overhead squats (75/55)
-400m run or row
-10 strict pull-ups
-20 overhead squats (75/55)
-400m run or row
-8 strict pull-ups
-15 overhead squats(75/55)
scale pull ups to chin over bar hang, where 3s = 1 rep, or use ring rows