A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2
40 Thrusters (45/33 lbs)
I only have an air dyne in my home gym. How many calories should I do in place of rowing? I understand it’s not the same workout; I don’t have a rower.