Repeat “back to heavy”

athlete

7 sets of 3 reps – weighted pullups

EMOM 10 chest to bar pullups for 10:00 minutes

2k row on the concept 2 rower

5 sets of 10 single arm dumbbell rows

5 sets of 10 barbell curls

2k row on the concept 2 rower

beginner

1 mile run

2k row

 

“I bottle fed a shark”

athlete

wide grip pullups 5 sets of max @ 90 seconds rest

regular pullups 5 sets of max @ 90 seconds rest

curls for the girls pullups 5 sets of max @ 90 seconds rest

bent over alternating single arm dumbbell rows 5 sets of 8 each arm

back extensions 5 sets of 8

all out 1 mile run

beginner

lat pulldowns  4 sets of 6

bent over alternating single arm dumbbell rows 4 sets of 8

10 minutes of bike, swim, run, or row.