21-15-9’s, gotta love em….always going to hurt
1 min at each station
-10/8 cal assualt bike
– 10 x t2b
– 15 x kb swings
– 20m plate overhead lunge walk
10 x 3 strict pullups
Use variations such as bands with negative concentric lowering, pause holds at the top and bottom, even make them weighted pullups etc….