Three sets of:
6 Strict Pull Ups
30 second HS hold (against wall)
+
Three sets of:
6 Kipping Pull Ups
6 Strict HSPU
+
Three sets of:
8 Butterfly CTB Pull Ups
8 Kipping HSPU
+
Three sets of:
Row 1000m @ 5k Pace
(Rest 2:00)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com