Three sets of:
30-second Dead Hang
30-second HS Hold
+
Three sets of:
3 Weighted Strict Pull ups
6 Deficit Strict HSPU
+
Three sets of:
6-8 Chest to Bar Pull ups
6 Deficit HSPU
+
Three sets of:
Row 1500m @ 5k Pace
(Rest 3:00)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com