Week 11 of Vagabond Pull Up Program

Week 11 of Training:
Day 1:
A. AMRAP Banded Strict Pronated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets.
B1. DB Powell Raises @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
B2. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
Day 2:
A. AMRAP Banded Strict Supinated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets.
B1. DB External Rotations @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
B2. DB Tate Press @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute