Alternate B1 / B2

B1. Seated KB press – 3 x 10-12 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Strict pull up – 3 x 8-12 w/tempo 21X0 @ RPE 8 (2 RIR), Rest 2:00 before B1

Notes (B1).
– Start each rep with the handle against your collarbone ( = proper, deep bottom position, NOT pressing from the bells resting on shoulders)
– Seated = sitting on a bench or box (not on the floor)
Notes (B2).
– Tempo: Fast up : no pause : 2-sec down : 1-sec pause @ bottom
– The intent is to control the negative and having a short pause at the bottom of each rep (making these much harder than regular pull ups)
– Use a band for assistance as needed to follow the tempo/get the required reps