16 minutes to complete:
4 sets of:
A1. 3-10 Pull Ups with 2 second pause at the top AND bottom.
- record total amount of reps achieved.
- Scale: Box Pull Ups with pauses as above. Rep range 10-12
Superset with banded rows.
Metcon (4 Rounds for reps)
A2. Superset with x25 banded rows
x2 bands at hip height on upright, 1/4 squat position, row (elbow focus) bands to torso.
4 sets superset with pull ups
For time 16 min cap
50 Wall Balls 20/14lb
50 C2B Pull ups
50 Wall Ball Burpee
WB burpee - Burpee next to ball then lateral jump over centre of the ball