Strength
4 Sets:
3 strict press at 70-80%
Rest 2:00
Conditioning
“Strict Pull Up Biathlon”
For time:
400 meter run
18 strict pull ups
400 meter run
15 strict pull ups
400 meter run
12 strict pull ups
Time Cap: 18:00
Gun Show
3 Supersets:
20 banded straight arm lat pulldowns
20 banded tricep extensions
Rest 1:30