Pull Ups
Eccentric Pull Ups and Inverted Row
4×50% Max Reps (5 Second Eccentric)
*if over 10 on strict pull up test add weight
*if over 20 on inverted row test change body angle
20 Minute AMRAP
500/400m Row
20 Empty Barbell Curls
:30 Active Pull Up Hang (or active inverted row hang)
40 Hollow Rocks