A) Every 90 seconds x 8 sets:

– 2 bench press @ 32X1 tempo

– 4 weighted or 2-4 negative pull-ups

*start bench press weight at heaviest set of 3’s weight from last week.

 

B) Every 3 minutes x 4-7 sets:

– 250/200m row

– 10 RKB swings (53/35)

– 4-8 toes to bar