Pull-ups overload

Weighted pull-ups, body weight pull-ups finished with body weight ring rows. Use a weight that you can do 5 pull-ups with. Keep strict form.

Exercises

Set 1: 5 rounds

Weights: Heavy

Weighted Pull-Ups

3 reps

Rest

2 minutes

Set 2: 1 round

Rest

1 minute

Set 3: 5 rounds

Pull-Ups

25 seconds

Rest

2 minutes

Set 4: 4 rounds

Ring Inverted Rows

10 reps

Rest

1 minute

Set 5: 1 round

Ring Inverted Rows

10 reps

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