Strength:-
E2MOM
4 x 5 Weighted dips
4 x 8 Strict Pull ups
then
3 x max chin over the bar holds (supinated grip)
90secs rest in between sets
10min AMRAP
10 HSPU
10 front rack lunges 60/40kg
Strength:-
E2MOM
4 x 5 Weighted dips
4 x 8 Strict Pull ups
then
3 x max chin over the bar holds (supinated grip)
90secs rest in between sets
10min AMRAP
10 HSPU
10 front rack lunges 60/40kg