A1. One Arm Rope Pull Up 3-5 Reps Left Arm x 4 sets ; rest 30 sec A2. One Arm Rope Pull Up 3-5 Reps Right Arm x 4 sets; rest 30 sec A3. Bench Press; 3-5 reps @30x1 x 4 sets; rest 2-3 min; If you achieve 5 successful reps, increase the load in the next set.
BWI Push/Pull (Time)
FT 10 HSPU/2 Pull Ups, 9 HSPU/4 Pull ups, 8 HSPU/6 Pull Ups…. 1 HSPU/20 Pull UpsRx+ is Strict HSPU