Pull Up Negative / Iso Work
Chin Over Bar Hold Accumulate 2:00
INT and ADV
MAX Chin Over Bar Hold, then:
10 Slow Negatives at 50-60% of MAX
Teams of Two:
2:00 On/2:00 Off
12/10x Cal Row
ME Burpee Box Jump Overs in remaining time (24/20)
Each Partner will do 6 rounds scoring total burpees. Equal work to rest means SPRINT! Set a strong baseline on that first round and see if you can keep up the Burpees.
Hip Extensions 3x12
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