Muscle Endurance – Friday

Part A
Strict OH Pull Up, rest 1:30
5 x ME UB
* Chest to Bar if possible
* If you can’t get a minimum of 5 reps every round then scale it so that you get 5+ reps every time

Part B
UH Grip Bent Over Row or UH Grip Bench Pull, rest 1:00
5 x 12 @ moderate
* Maintain good posture throughout
* Only complete if you are NOT following the Athlete Program

Part C
1 RFT
100m Hand Over Hand Sled Pull @ light
* Don’t rotate the body or use the legs too much, focus on the arms and lats doing the work
* Select a weight that causes you to break roughly 2 – 3 times during the 100m

Part D
Standing Alt DB Bicep Curl, rest 1:00
1 x 20 @ moderate
1 x 30 @ light/moderate
1 x 40 @ light
1 x 30 @ light/moderate
1 x 20 @ moderate
* Gun pump! Pyramid the weight with the rep scheme