FriYAY

Strength
A: Strict Pull-up (2xMax Reps, 20X1 Tempo)
A: Strict Banded Pull-up (2xMax Reps, 20X1 Tempo)
B: Front Lean Rest (Every 3 Minutes for 9 Minutes (3 Sets): 75 Second )
On Floor Rep=seconds
Metcon
500m Row (Time)
Max Effort 500m Row
Extra Work
2 Rounds: 12 Reps/Movement Banded TYA 75'/Side Single Arm DB OH Carry Rest 60 Seconds
Single ARm DB OH Carry (2x75'/side)
reps = feet
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