Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

STRICT Pull Up Re-Cap
Alternating Dumbbell Snatch Tekkers

5 Rounds for Max Reps of:

30 Seconds of Strict Pull Ups
30 Seconds Rest
30 Seconds of Alternating DB Snatches @ 15/22.5kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

* Scale STRICT PU’s for Band Assisted PUs or Ring Rows
* Scale WEIGHT as needed


Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>