Stength: 4 Sets of Upper Body Pull Station highest progression
2-3 No Kip Muscle Ups
1.1 Kipping Muscle Ups (2 muscle ups or attempts, resetting after each one)
3-6 Strict Pull Ups
1-3 Strict Chin Ups and 15 Seconds of controlled negative Pull Ups
30 Seconds of Controlled Negative Pull Ups
10 Ring Rows
90 seconds on 90 seconds off for 10 rounds (30:00)
Complete a 250/200M Row & 1 Heavy Deadlift (80-90% of 1RM)
If you don't know your 1RM it's ok to keep adding weight the
1st 4-6 rounds until you have found something pretty challenging.
Come here to get Fit. No worries, we keep it fun!