Warm-up - 2 rounds
250m row (half speed)
50 KB high Sumos 35/54
50 KB swings 25/35
250m row (full sprint)
Workout - 5 sets of each:
5 chinups
10 BB bent rows AHAP
Post time of full sprint row, strings of consecutive reps for chinups, high Sumos & KB swings and weight of bent rows to comments.
Daily Extras -
Switch out the 5 chinups for 10 pullups!
Workout Notes:
- 250m row half speed? - Focus on getting the most out of your row. Use THIS video for reference. Remember, legs - hips - then arms. Longer strokes are faster, generally. You may consider slowing your stroke to get the most out of each pull.
- Also, 5 reps of chinups might not be enough to tax your system sufficiently today. If this is you, add weight to the pullup as opposed to incr'g reps.
Complete the warm-up top to bottom as written. - We don't advise super-setting the chinups with the bent rows since both are using agonist muscle groups.
- We think the term "agonist" is well named.