CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
For Time:
20 Chest to Bar Pull-ups
30 Toes to Bar
40 Pull-ups
30 Toes to Bar
20 Chest to Bar Pull-ups
