Three working sets:
Back Squat: 3 x 8
… superset with…
Strict Weighted Pull Ups: 8 – 8 – 8
Be sure all sets above are working sets.
50 Pull Ups
25 Dumbbell Burpees (AHAP)
50 Dumbbell Box Step Overs (AHAP)
25 Dumbbell Burpees
50 Toes to Bar
50/40 Calories on the Rower
Choose a loading on the dumbbell that allows for consistent movement throughout the course of the chipper.
Forearm Smashing w/ Dumbbell on Box