Strict Pull Ups and Tabata Row!!
A): Strict Pull Ups 3 x 8
NOTES: it’s critically important to keep on top of your strict pull ups. Making these stronger will only serve to enhance your kipping as well as building you a rock solid shoulder girdle. Really activate the lats and think “elbows down!” when your about to get your chin over the bar.
B): Tabata Row (for calories)
NOTES: This is only 4 mins of work but done on a regular basis the Tabata can really boost and enhance your conditioning. Think of those WODs when you’re running out of gas. This is a way to stave that off a bit longer. I know Tabata’s aren’t the most popular but don’t avoid it. Get on the rower (make sure you’re warm) and hit it hard from cycle 1 to cycle 8. Record all intervals to assess whether you dropped off and by how much. Use this as data for the next time you do it. (An there will be a next time!)