Workout of the day

1) 1 Max Set of Strict Pull-ups

Move

3 Rounds For Max Distance:
2 Minutes Row
2 Minutes Run
3 Minutes Rest

2) “Boat Race”

3 Rounds:
500m Row
400m Run
Rest 3 Minutes

Stimulus

1) Aiming to see how many pull-ups you can do in one set before coming off the bar. You can hang for as long as you like, ensure you are attaining the same range of motion with your first rep through to your last

2) Work hard, rest hard. Aiming to complete each component in under 2.5 minutes, scale distance as needed. Option to alternate running/rowing with biking