A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip)
*If you don't 3 reps on a Chin Up yet:
Min 1 - 4: Near Max Chin over bar Hold
Min 5 - 7: 1 sec Chin over bar hold + slow lower + 3 sec hang at bottom
Min 8 - 10: 6 - 8 Banded Chin Ups
B. 3 Rounds for time:
300m Run
30/24 Calorie Ski
30/24 Calorie Row
300m Run
- 2 min rest -
*30 min time cap
**If your first rounds takes more than 8 minutes then take 10 Calories off your machines for the next 2 rounds.
Performance:
See Fitness
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