Pull Up/Swiss Bar…
Two Sets of:
Pull Ups x8
Close Grip Pull Ups x8
Wide Grip Chin Up x8
Hammer Grip Chin Up x6
Two Sets of:
Swiss Bar Press - 127lbs
Close x8
Wider x8
Even Wider x8
Close x6
Rest as needed…
60 Pull/Chin Ups & 60 CG Presses
Then,
Gray Band Curls/Pushdowns - 5x10/10
Rope Pushdowns/Curls - 5x8/8
EZ Bar Curls - 3x5 @ 110lbs
Finish: 5 rounds of 5 rope hammer curls & iso flex
AVG HR - 124 BPM
MAX HR - 152 BPM
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