AM SESSION
A) Row:
5 rounds:
1km row
15 Burpee Pull Ups Rest 2:00
-----
PM SESSION
A) Strict Pronated Pull-up:
5.x 5reps
with load
rest 2:00 between sets
B) WORK:
AMRAP 12
15 OHS @ 70/50kg 15 Muscle-ups
C) GHD Sit-Up:
2 x 40reps
AM SESSION
A) Row:
5 rounds:
1km row
15 Burpee Pull Ups Rest 2:00
-----
PM SESSION
A) Strict Pronated Pull-up:
5.x 5reps
with load
rest 2:00 between sets
B) WORK:
AMRAP 12
15 OHS @ 70/50kg 15 Muscle-ups
C) GHD Sit-Up:
2 x 40reps