27 Oct: running (little bit), back strength, some interesting bike action

a) NFT - 1 mile run

b) bent over row
10-10-10-10-10
*can do barbell or DB (per arm if DB use)
superset with 10 reverse hypers

c) For time 120 cal (men)/100 cal (women) bike 
with 10 C2B pull up EMOM
** do pull ups first then bike in remaining time **
20 min time cap
*must complete pull ups in order to do the bike
*can take off any minute you want, you do not need to do the pull ups if you take the minute off
*if you cannot complete the 10 pull ups in the first 30 secs of the minute, consider scaling: regular pull up, jumping pull up, ring row, whatever is your level


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