Wednesday 20.11.19

A. 5 sets every 1:30
5 x pull ups add weight if possible
1 min rest

B. 6 min emom
10-15/7-12 cal bike

C. 5 sets every 1:30
6 x kipping pull ups/ chest to bar / bar muscle ups

D. 6 min emom
10-15/7-12 cal bike

* Scale Pull-Ups to negative Pull-Ups
* instead of the kipping Pull-Ups perform 10 x perfect bar swings + 5 press ups
* be consistent on the bike choose a number you can hit within 30-40sec and repeat it for 6 minutes

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