3min slow row

3 rounds:
7 x ring rows
10 x scapulla pull-ups / kips / pull-ups
30s hollow hold

Chest to Bar PU

5, 4, 3, 2, 2

• Visible touch on the bar, every rep.
• All reps must be strict.
• Rest as needed If you are using bands make sure to progress as weeks go by. Example:
• week 1, use a red band sets 1-3
• week 2, use a red band only 2/3 of reps in sets 1-3
• week 3, use a red band only 1/3 of reps in sets 1-3
• Week4, use a red band only for the largest set and the sets 4-5 have weight.
• Week 5 loose the band, add weight to sets 3-5 and so on..