A. Pull-up strength / pegboard practice:
- 5 sets of 3-10 ring pull-ups. Focus on pulling yourself as high on the rings as possible. You may use the false grip if you’re able to maintain it for that long. Scale to partner-assisted pull-ups, strict banded pull-ups, or hinge rows. Pick a rep count that is challenging, but still allows you to maintain good form. If you are doing banded pull-ups, be sure to engage your shoulders properly at the bottom, and do every rep with control (no bouncing out of the bottom).
- Bat wings – 4×5 with a 5 second hold at the top of each rep.
B. Two rounds for time of:
80 calorie row (if you are a faster rower (think sub-8-minute 2 km), you may scale this up to 100 calories)
100 double-unders.