Pull-ups
2 x 12
2 x 8
2 x 4
1 x MAX Reps
4 Rounds for Quality
4 Pendlay Rows (Fast pulls from the floor)
8 Bent Over Rows (Slow pulls without touching the floor)
*with 12 broad jumps after each round
8 Rounds
Echo Bike Sprints
:20 seconds ON
*1:00 minute OFF
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