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Strength – weighted pull ups 8×2-3
- place dumbbell between feet and go heavy
- take your time
rest 5 min
Stamina – superset burpee pull ups and 400m run
15 burpee pull ups
400m run
10 burpee pull ups
400m run
5 burpee pull ups
400m run
- a burpee pull up is 1 burpee into a jumping pull ups for 1 rep