Posted on January 25, 2013 Under Blog


A) Manual Resistance Pull Ups: up for four seconds down for four seconds 5×7 Every other Minute (scale appropriatly and use appropriate bands the timed resistance is the most important)
B) Push Press 8×4 @65% OTM (Done for Speed)
C) AMRAP 7: 6 Pull ups, 8 push press (115/75), 10 Body Rows (Inverted on 20″)