+1 800 123 456 789 +1 800 987 654 321
7-6-5-4-3-2-1 reps for time of: Bar muscle-ups – Row 150 m after each round.
7-6-5-4-3-2-1 reps for time of: Foot-assisted pull-ups Foot-assisted dips – Row 150 m after each round.
7-6-5-4-3-2-1 reps for time of: Jumping bar muscle-ups – Row 150 m after each round.
Post-workout 3 sets: 10-20 GHD sit-ups
