Compete
On the 3:00 x 7 Rounds:
400 Meter Run
12 Chest to Bar Pull Ups
*Score = Sum Total Time of 7 Rounds.
Train
On the 3:00 x 7 Rounds:
400 Meter Run
8 Strict Pull Ups
*Score = Sum Total Time of 7 Rounds.
Sweat
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull Ups
*Score = Sum Total Time of 7 Rounds.
AFTER PARTY- Front Squat:
4 Sets of 8 @ 65% 1RM
1 Sets of 8+ @ 65% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
AT HOME:
On the 3:00 x 7 Rounds:
400 Meter Run
12 Alternating Dumbbell Plank Rows
