A. Back Squats find your new 5RM (retest)
B. Pull-athalon
800m row
30 pull-ups
800m row
22 pull-ups
800m row
15 pull-ups
each time you drop from the bar. penalty 6 laps around gym (200M run)
***scale if you are unable to unbreak many pullups you will stay on the bar until you are half way through each set then run penalty lap.
