thunder thighs & boulder shoulders week 16 day 4
3 sets : emom
- odd : tempo pull up (3/3/3) or tempo negative (as slow as possible)
- even : 3 x (1 scap pull up + 3 kips)
1 set : max rep (choose one)
- kipping pull ups
- banded strict pull up
- ring row
2 sets @ 60% of your max rep
ex. completed 10 unbroken, then do 2 x 6
for time (35-min)
- 1000m run
- 200m farmers carry
- 1000m row
- 150 double unders
- 1000m run
- 100 wall ball
- 1000m row
- 50 burpees to target
