Warm-up:
Partner assisted hamstring-flexibility drills. Then,
1 strict pull-up, 10 round-to-arched back good mornings
2 strict pull-ups, 8 round-to-arched back good mornings
3 strict pull-ups, 6 round-to-arched back good mornings
4 strict pull-ups, 4 round-to-arched back good mornings
5 strict pull-ups, 2 round-to-arched back good mornings
scale strict pull-ups to ring-rows if necessary, and use any desired weight or band for GM.
Workout:
Three rounds of:
10 Weighted pull-ups
30 Back extensions
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“Failure defeats losers, failure inspires winners.”
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