LOOK WHOS BACK IN THE MUTHER DUCK'N HOUSE! HI HEIDI! CLICK PIC FOR ARTICLE

LOOK WHOS BACK IN THE MUTHER DUCK’N HOUSE! HI HEIDI! CLICK PIC FOR ARTICLE “6 Hacks For Better Chest-To-Bar Pull Ups” by BOXROX.COM

Warm-ups: 2 rounds not for time of:

10 kettlebell snatches (5 each side)

40 double unders

5 wall walks

A: Max effort 500 meter row

Then without rest, for time

2 Rounds of

40 box jumps

30 ball slams (30/20)

20 chest to bar pull-ups

10 wall balls (20/14 – 10/9)