– PULLING / ACCESSORY –
5 sets:

5 Wide Grip Strict Pull-ups
10 Bent Over Rows @ RPE 8 *w/barbell

*Take your time.

– WORKOUT OF THE DAY –
“Fast Break”

10 Rounds For Time:

15/12 Calorie Row
15 Wall Ball Shots (20/14)

*TC: 16:00
*Goal = sprint each round.

Intermediate Option:

8 Rounds
9/12 Cal Row
12 Wall Ball Shots

*Today is about efficient movement. Work with your coach to modify appropriately so that you get correct level of effort to push the clock and finish.