ATHLETE

A. EMOM12
Min 1: 3-7 Pull-ups w/ a 3-5 second negative.  Jumping or Strict Pull-up with 3-5 Sec Negative or Weighted negative.  Can modify to pronated ring rows with 3-5 second negative

Min 2: 5-12  Strict Chin Ups or Supinated Grip Ring Rows — No negative.

Min 3: 0:20 Hollow Rocks/Hold

B. “Middle Ground”
For Time:
Buy In: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 Toes-to-Bar
Cash Out: 50/35 Calorie Row

COMPETITOR

Rest! Mobilize! Recover! Deload week!  New Strength Cycles coming next week!