For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups 30 push jerks
25 kipping pull-ups
♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
Post time to comments.
"The Ring Row"
The ring row develops core and upper body strength along with balance and coordination. It can be modified to be appropriate for beginners or offer a challenge for even the fittest athletes.