SL & SA pull strength + repeats + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
10-12 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
10-12 alternating DB rows from plank
+
3 sets for total pull reps:
3:00 of [200m row (or bike/ski equivalent) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work