Strength Work
5 Sets of:
Max Strict Pull-ups
*Add bands to get 5+ the first 2
*Rest ~ 1 Minute
Then Max Negative Pull-up
Max Strict Pull-ups
*Add bands to get 5+ the first 2
*Rest ~ 1 Minute
Then Max Negative Pull-up
Or
3 Sets Of Pull-ups Work Then:
2 Sets of Max Ring Muscle-ups/Drills/Attempts
*Score is total reps – add longest negative time to notes.