Complete 5 rounds of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
My results:
did my presses at 165lbs (not sure what my 1RM for presses would be), but that seemed pretty solid. my time: 7:33 – again, pullups suck.
after that, i did some lightweight/high rep squat work (185lbs x 13 reps x 3 sets) with some jump rope work betwixt sets. then did some upright rows and back rows to decrease the imbalance between the front and back (since i’ve been doing all the pushups, i want to start doing more back work in the AMs).