A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10
B) 4 Sets
Muscle-up x1-5
*If you have muscle-ups, do anywhere from 1-5 reps depending on your ability.
OR
4 Sets
Strict Pull-up x6
rest 20 sec
Strict Ring Dip x6
rest 1 min
C) For Time
1000 m Row @+5 sec to PR Time
rest 3 min
3 Sets
500 m Row @-5 Sec To PR Pace
rest 3 min
