Mobilize, then:
B.
Weighted Supinated Grip Pull-Up:
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – New 1-RM
* Set 5 – Exceed new 1-RM
* Set 6 (optional) – Exceed previous effort
Rest 60-100 seconds between sets 1-3, and then 3-4 minutes between sets 4-5
If you don’t have an unassisted bodyweight pull-up then complete the following:
* Set 1 – 20 Medium Band Assisted Pull-Ups
* Set 2 – 15 Light Band Assisted Pull-Ups
* Set 3 – 10 Inverted Supine Rows
* Set 4 – 5 Pull-Up Negatives @ 5 second descent (assisted with a band, friend or box)
* Set 5 – 20 Supine Ring Rows
B.
“Siggi – Masters Version”
35-54:
For time:
40/25 Calorie Row
75 Double-Unders
immediately followed by. . .
Rounds of 20, 15 and 10 reps of:
Single-Arm Dumbbell Thrusters (50/35 lb DB; alternate arms every 5 reps)
Toes-to-Bar
Burpee Over the Erg
Followed by. . .
75 Double-Unders
40/25 Calorie Row