Tim 140211

Part I:  For Muscular Endurance & Repetition Strength

Stick to tempo to develop muscular firing strength.

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

1 x chin-up max hold 30 seconds or more.

In between sets build to a challenging Single Leg Bulgarian Split Squat

Part II: Front Squats

5 Rounds For Calories:

Buy-In:  
5 Heavy Front Squats (155)

Then, within 10 Seconds:
30 Sec All Out Air Dyne

1 Min Rest Between Rounds