Complete 4 reps:
Four Cone Drill (2 right starts & 2 left starts)
*rest as needed between reps
*description of Four Cone Drill
then...
Amateur & Professional perform 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Collegiate perform 5 rounds for time:
1 Bench Press 90% of 1 RM
1 Strict Pull Up
1 Bench Press 90% of 1 RM
3 Strict Pull Ups
1 Bench Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
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