A. Pull Ups 4 sets @ 1 RTF. That's reps to failure. That means leave about one rep in the tank and write down your numbers. Clients need to find a pull up variation that they will fail on somewhere between 4-12 reps. That could be inverted rows, ring rows, weighted pull ups etc.
Look at numbers from last week. If for example, you got: 5,4,3,2 try to beat total reps by 1-2 total reps. Add reps to the back end. For example improve to 5,4,4,2.
B: Bentover BB Row 3x6-8
Shins vertical, back straight, bar to belly button with pause at the top.
"Helen" - Last Run on May 20th and July 22
400m run (2 laps.)
21 KB swings(24/16)
12 pull ups