Pulls Ups, 5×5, 10 second each rep
5 seconds up and 5 seconds down
Every 3 min
12 Min workout
Buy in 500/350 meter row
then amrap of
10 HSPU
5 Deadlifts (235/190)
Cash out 500/350 meter row
*get a high score on the amrap BUT make sure you finish the cash out within the time cap
Strict Hanging leg raises: 5×6-8, every 2 min
no swing