For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

2 x tempaus riipusta + 1 maasta

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

Pystypunnerrus 3 x 15

@70-80%

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 10-12

A2) Goblet Lateral Lunge (not alternating):
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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For Time:
50 Wall Balls 20/10, 14/9
40 Russian Kettlebell Swings 32/24kg
30 Burpees
20 Pull-Ups

Unbroken challenge, can you do it?

Post time and Rx to comments.

Valakyykky, 3x70%, 3x80%, 3x90%+

4 x 400m 1 min palautuksella
laske vedot yhteensä, se on tuloksesi

2,5km Soutu aikaa vasten

four sets of ten reps