For time:
21 weighted pull-ups
19/27 calorie Ergometer
15 weighted pull-ups
15/21 calorie Ergometer
9 weighted pull-ups
10/15 calorie Ergometer
– Increase pull-up weight after each round.

TIMECAP: 15:00

DYNAMIC WARM-UP | 8:00
3 sets:
:30 Ergometer
– Rest :10
:30 ring row
– Rest :10
:30 hollow rock
– Rest :10

WEIGHTED PULL-UP | 10:00
Full range of motion
Holding the DB
Strict or kipping

On a 7:00 clock:
Build to a heavy set of 4 weighted pull-ups
– Rest :45-1:00 between sets

MINI-ROUNDS | 3:00
2 sets:
5/8 calorie Echo bike
3 weighted pull-ups
– Rest :30-1:00 between sets and increase the load on the second set.

ACCESSORY | 13:00
Every 2:00 x 5 sets:
15 DB floor press
20 banded pull a parts

STRETCHING | 5:00
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs