Chin ups, push ups & row Workout
EMOM12:
Track 1 (>4 bodyweight chin ups)
a) Chin ups - 40% of max reps + 6-10 push up
b) 30-45s row (damper 10!, easy-moderate pace, focus on strong pulls and easy recovery.)
c) rest
Track 2 (<4 bodyweight chin ups)
a) 3 x 4s negative chin ups / RPE 7 + 6-10 push up
b) 30-45s row (damper 5, easy-moderate pace, focus on strong pulls and easy recovery.)
c) rest
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