1. With a Running Clock:
27 Calorie Row
27 Chest to Bar Pull-ups
21 Calorie Row
15 Calorie Row
L2: Chin over bar, TTB, Chin-over bar
L1: Chin-over bar or BB seated pull-ups, K to waist/chest, Ring rows
3, 6, or 9 HSPU. Stay strict for as long as possible.
*** Attention: Before completing this as kipping HSPU, make sure you can do at least one strict HSPU. This will save your neck muscles in the long run. If you do not have a strict HSPU, scale the range of motion for this exercise and practice strict HSPU. Over time, you will be able to increase the range of motion as your strength improves.
L2: Z-press or Pike Push-ups, HS kick-up and hold