4 Rounds FOR QUALITY
12 DB Z Press
:30 Wall Sit
8 Strict Pull Up
:30 L Sit Knee Tuck Hold
Ascend the Z Press slightly if needed after moderate first set. Aim for UB on the wall sit.
As far as the pull ups, bands are acceptable today as long as the strict stimulus is maintained.
Accumulate the :30 L hold in chunks if necessary, but make sure you achieve all :30 hanging in total