06/13/23

Pull-ups

2 x 12

2 x 8

2 x 4

1 x MAX Reps

4 Rounds for Quality

4 Pendlay Rows (Fast pulls from the floor)

8 Bent Over Rows (Slow pulls without touching the floor)

*with 12 broad jumps after each round

8 Rounds

Echo Bike Sprints

:20 seconds ON

*1:00 minute OFF

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