Warm-up: 4 Rounds: 30 Second single unders 10 Second double unders 3 Rounds: 3 Parallette shoot throughs 3 Skin the cats Workout: 3 Rounds for time: 10 Push Press, 105/65# 10 Pull ups 7 Push Press, 105/65# 7 Pull ups 35 Air squats to medicine ball Rest 90 seconds “Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]
