5 rounds for both
250/300m row
5-7-9-11-13 reps of c2b pull ups
13-11-9-7-5 reps of overhead squats @30/42,5kg
-alternating times one full round
-record your round times, try to keep it about same so dont start all out, work with good quality and steady pace for you.
-If you feel comfortable with workout you should do OHS @35/50kg.
- 1st round is 250m row + 5 c2b pull ups + 13 ohs . 2nd round is 250m row + 7 c2b pull ups + 11 OHS and so on..