Movement Warm-up Set  2 x Sets NFT 200M Row 10 x SDHP  10 x Burpees  10 Minutes of skill work:  Kipping Pull-ups, Kipping HSPU, Kipping ring dips  A.  3 x 8 weighted Pull-ups w/90 sec rest  (supinated grip)   B.  4 x 500m Row w/ work:rest @ 1:1  -Post results under comments  Read More