Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B.
For time:
Row 1000 Meters/ Run 800
Then 2 Rounds
10 Strict Handstand Push-Ups
20 Ring Dips
30 Push-Ups
