Day 191

A.) Squat

Front Squat (7×2, 1×3) @ 80%

B.) EMOM x 20 Minutes:

Odd: Chest-To-Bar Pull-Ups 

Even: 15 Wall Balls (20/14)

Pick a rep count you can maintain for all 10 sets of Chest-to-bar Pull-ups.

C.) Weighted Strict Chin-Ups (5 x 5)

Rest 90-120 seconds between sets. Heavy as possible.

D.) Double Bent Over Dumbbell Row (3 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

E.) Band Pull-Aparts (5 x 20)

Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.