A. Weighted pull-up – Work up to a heavy set of 3. If you’re not at the weighted pull-up stage, move on to part B.
B. 3 sets of max effort pull-ups with hands wide (more than shoulder width), and hands narrow (less than shoulder width).
C. 3 max effort chin-over-bar holds.
D. Run 1 mile for time.
The rogue order is in. If you bought a super nova it came to $42.54 US with exchange rate and splitting the shipping your total is $45.80 CAN. I will have the order with me tomorrow.
I am working a day on Saturday, will you be at the gym on Monday? I am hoping to go for 9am. I can always leave a cheque for you there as well.
No problem I will be in Monday at 9. Its on the cubbys waiting for you ! If you’re in early you can just leave a cheque