3 sets as easy warm-up:
5/side standing bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
+
10-9-8-7-6-5-4-3-2-1 for completion/movement quality:
Strict pull-ups
DB push push press, up to 60/40/hand
+
For reps:
8:00 @ 80% effort of (6 DB renegade rows* @ 50/35/hand + 12 alternating pistols w/weight if easy + 48 double-unders)
4:00 rest
8:00 @ 80% effort of (200m run + 20m/side heavy 1-arm Farmer’s walk + 15 glute-ham sit-ups)
*1 = 1 push-up + 1 L row + 1 push-up + 1 R row
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest
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