Row 500m Time Trial
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Max Strict Pull Ups x3
The goal is 25 reps. If you can do 3 sets of 10, that’s great. If you need to do more sets to achieve the reps, go ahead. If you are using bands, perform jump/hang pull ups- only 3 sets of 5 reps for these. Rest as needed between sets.
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Max Handstand Hold x3
Work on stabilizing the shoulder (pushing your shoulders into your ears) and locking in your midline. The goal here would be 30-60s. Rest as needed between sets.