Pull Ups

Band Assisted Pull Ups

or

Chin Grip Inverted Row

4 Sets of 150% of Pre-Test

(if you got over 20 on inverted row go pull ups at 50%)

Assault Bike Tester

1 Minute Arms Only Cals

Rest 2 Minutes

1 Minute Legs Only Cals

Rest 2 Minutes

1 Minute Max Cals (full body)

After

10 Alternating Minute EMOM

10 Barbell Curls AHAP

10 Hollow Lat Press Down