Choose one of the Following

A) Strict Pull Up 4×5-10

B) Top of Strict Pull Up Hold 4x :15-:20

C) Seated Ring or Barbell Pull Up 4×5-10

*Rest 2 Min Between Sets

EMOM 24

Min 1) 8 Deadlift

Min 2) Assualt Bike

Min 3) 8 Dumbbell Single Arm Bent Over Row

Min 4) Rest

*Score is Calories on Bike

OPTIONAL ADDITIONAL WORK

A) GHD Hip Extension 3×12

B) Reverse Hyper 3×12

C) Banded Straight Arm Lat pull Down 3×12

D) 4×10 Hammer Curl