30 strict pullups.
Every time you drop. 15 air squats.
8×2 reps. 60%.
Slow down and as fast as possible up. Teach your muscles and they will learn to become strong😜.
Running clock 12 mins.
Start a round over every 3 mins. If you complete a round in the 3 mins you can rest the remainder. If not just start ober every 3 mins.
– 25 empty bar jumping back squats
-5x5m plate pushes