5 Tough Sets
Weighted Strict Pull-up x 5

5 Rounds For Time
5 Bar Muscle-ups
20/16 Calorie Assault Bike

Rest 10-15 Minutes Before Starting Part C

Every 3 Minutes For 12 Minutes (4 Sets)
Row 500 Meters

Goal Being To do Each One As Quickly As Possible
But With the Idea That You Have To do 4

3 Sets
1 Minute Hollow Hold
90 Seconds Rest

3 Sets
1 Minute Side Plank Hold
1 Minute Rest Between Sides and Sets

Comments ( 4 )

  • Austin Salisbury

    A. 45-55-65-65-65
    B. 8:20
    D. Done at home

  • Brad Salyer

    A. 25-30×2-35-45
    B. 9:00 Rx
    C. About 1:50 average
    D. Done

  • jjorgensen

    A. 45-55-65-65-65
    B. 7:59
    C. Skipped this due to low back. Not sure I can row yet.
    D. Skipped

    2nd Session
    Did 40 Minutes Spin Bike
    Did 10 x 1 Minute Hard, 30 Seconds Easy

  • Tay

    Low on time
    (Dead week this week/Finals next week)
    A. Shit ton of sets of 10-15 reps of lat pulldown slow and controlled behind the neck and regular method
    B. Every 3 min, for 12 min:
    Assault bike at 450+ watts for 90 sec
    D. Done