WORKOUT OF THE DAY

3-5 sets of (15-20 min)
A1. 3-5 Strict Pull-ups (weighted) with a 3s negative on last rep
or do 3-5 negatives
A2. 15 Banded Row with a 2s hold on each rep
*can be seated or standing for row
* https://www.youtube.com/watch?v=AtAVt9sYlSU

B. For time
150/125 Cal Bike
Every 25 Cal get off and complete
12 KB Deadlifts (70/50#)
8 KBS to eye level (70/50#)