A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
300 Meter Shuttle Run
30 Push-Ups
Post times for each set.
