3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups
Then,
Row 1,000 m for time
Post total dumbbell load as a percentage of body weight, and post row time.
Notes: Subbed :20 hanging l-sit for pull-ups. This couplet should be done for quality, rather than for time. Truly go for quality rather than speed. Pace as needed to allow for this stimulus. I probably could have gone heavier on the bench, maybe 80lbs, but approached with caution as this is a movement that I almost never perform.
Bench Press: 70lb DB (55%)
1000m Row: 3:49.8 (each 250m split was at :57 seconds)
7 dumbbell bench presses
5 strict L pull-ups
Then,
Row 1,000 m for time
Post total dumbbell load as a percentage of body weight, and post row time.
Notes: Subbed :20 hanging l-sit for pull-ups. This couplet should be done for quality, rather than for time. Truly go for quality rather than speed. Pace as needed to allow for this stimulus. I probably could have gone heavier on the bench, maybe 80lbs, but approached with caution as this is a movement that I almost never perform.
Bench Press: 70lb DB (55%)
1000m Row: 3:49.8 (each 250m split was at :57 seconds)
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