A. 6 sets of skill based pulling (try to progress from last week or do something to fix errors you were making; either way, if you didn’t perfect last week then try again rather than moving to something different)
3-6 reps (RMU, BMU, CTB, Butterfly/kipping pullups
(Bt sets perform 100ft UB/arm – OH KB Carry w/ Farmers Carry- weight of farmer should be heavier than overhead)
B. @ 85-90% effort
1K row
rest 4 min b/t sets
((if possible, count down on monitor for exact time and avg. This will help you in future progressions))