MetCon

“BowFlex”- Courtesy of CFNE 

5 Rounds On The 5:00
10 Strict Pull-ups
___ Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts

*Build in weight each round

Fitness: 18 Cals (Barbell Row with a 2 second pause at the top) 
Performance: 25 Cals (Chin over Bar) 
Open: 30 Cals  (Chest to Bar Strict) 

You should have 1-2 minutes per round to adjust your load and get prepped for the second round.  Pick a solid pull up progression that is challenging.  You should have to break up the set of 10 in the second round.

OLYMPUS DIGITAL CAMERA