For the AMRAP, do 40 sec row right, 20 sec rest, 40 sec Goblet squat, 20 sec rest, 40 sec row left, 20 sec rest and repeat 4 times. We are also asking that you do all this with one KB/DB to save time and push yourself.
The pull ups are the same as the previous week. We have the band assist listen since the first set as a pause half up and at the top for 1/1000. If you can do 3 x 10 pull ups like that with no help then don’t use it, but not many people can since that is a hard variation. The same issue with the push ups, we are asking you to pause at the bottom and half way up. If you can do 3 x 10 like that on the floor no problem (this might be more likely that the above pull up variation) then do them on the floor. If not, elevate you hands to make them slightly easier.
