A1. Back Squats Session 1-6. Start Round 2 if you have completed Round 1.
4 sets @ 32x2 ; rest 60 sec.
A2. Strict Pulling
Advanced: 2, 2, 2, 2 weighted chin ups (absolutely no kipping); rest 90 sec.
Intermediate: chin ups or pull ups 3-5 reps x 4 sets; rest 90 sec.
Beginner: elevated ring rows if possible @ 31x1 x 5 reps x 4 sets; rest 90 sec.
B. On the minute, do 5 kipping chest to bar pull ups until you hit 200 double unders or hit 7 minutes, whichever comes first.
May use a band for kipping pull ups IF you have a 30 sec eccentric chin up.
Striving to get a double under? Reduce the reps.
Don't care about double unders? do 300 single unders or less
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