Weighted Pull-ups (Strict, no kipping)
Tabata Row (Calories)
* Rounds of: Row 20 seconds followed by 10 seconds rest
Weighted Pull-ups with a belt or a dumbbell:
Today was an “easy” day. A simple strength test of a basic gymnastic movement and gauge of where your pull-ups really are. While you can kip without a dead hang pull-up, the goal should be to have strong dead hangs before kipping. This was a checkpoint to see how strong you are at pulling your bodyweight or more. Want a stronger kipping pull-up? Practice these.
The beginning of this video makes me want to move to Iceland: