A. Dynamic Stretches
B. (10 minute clock)
0:00-2:00: 10 strict weighted pull ups @ 15/20lb
2:00-4:00: 8 strict weighted pull ups @ 20/30lb
4:00-6:00: 6 strict weighted pull ups @ 30/40lb
6:00-8:00: 4 strict weighted pull ups @ 35/50lb
8:00-10:00: 2 strict weighted pull ups @ 40/60lb
C. (10 minute clock)
Every 2 minutes:
300m sprint row
D. (5 sets)
30 floor GHD ab mat sit ups
Rest 1 minute
E. Static stretches
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