A. 5 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
**B/t sets perform 2 TGU/arm; start light and build heavier**
B. @ 90% effort
1500m Row
rest 5 min for male / 5:30 for female
*goal is same or similar times