4 Super sets:

• 3 rep Chin-up 5 sec. eccentric (weighted, body weight or jumping pull-up)
• 15 bent over barbell row (light weight)

rest 2 min between sets

4 rounds every 90 sec

for quality and speed

• 8 x Jumping squat w/DB
• 15+15 m Prowler push
• Row cal high damper setting (20 sec.)

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