8.20.26 Upper Body Pull Strength + HIIT

Duration: 60-70 minutes

Equipment: Rack, bar, dumbbells, ergs/cardio

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Block 1

6 rounds:

• Odd Rounds (1,3,5)

  • Max reps Pull-Ups

    Sub for Inverted Rows

• Even Rounds (2,4,6)

  • Max reps Chin-Ups

    Sub for Reverse Grip Inverted Rows

Rest 1-2 minutes in between rounds

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Block 2

8 rounds:

• Odd Rounds (1,3,5,7)

  • 4-6x Barbell Bent Over Row

  • 8x Bicep Curls

• Even Rounds (2,4,6,8)

  • 4-6x Reverse Grip Barbell Bent Over Row

  • 8x Hammer Curls

Rest 1-2 minutes in between rounds

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Block 3

10 rounds:

Odd Rounds (1,3,5,7,9):

• 30sec. Erg Sprint (row/ski, can sub for bike or run)

• 10 Alt. SA Devils Press

Even Rounds (2,4,6,8,10):

• 30sec. Erg Sprint (row/ski, can sub for bike or run)

• 10 Butterfly Sit-Ups

Rest as needed in between rounds (minimally)

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Pull-ups

Chin-ups

Inverted Row

Reverse Grip Inverted Row

Barbell Bent Over Row

Bicep Curls

Reverse Grip Bent Over Row

Hammer Curls

Alt. SA Devils Press

Butterfly Sit-up