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 #workoutoftheday