Death by Pullup, mid distance intervals

Warmup:


1000m row

20 pushups
20 situps
shoulder dislocates


Racked lunges, 1 rep = 1 L/1 R
5 @ 45#
4 @ 65#
3 @ 75#
2 @ 85#
1 @ 95#


Workout:


"Death by Pullup" - do a pullup every minute on the minute, increasing by one each round

Score - 14 rounds + 6 pullups
Total: 111 pullups


10 minute rest


CFE intervals:

3 x (200m, 400m, 600m) with equal rest

• Workout notes: the last time I did this pullup workout was in August and I got 13 rounds + 6 pullups, so I have shown some solid improvement even though I haven't done serious pullups in a while. It was difficult doing the running when my arms were just trashed, probably looked funny. The first set I felt kinda sloppy and my knees were hurting a little bit, so 2nd set I slowed down by 3 or 4 seconds and focused on form, which fixed that problem.
• Body condition: still have some soreness leftover in my calves, as well as a tender spot in my right quad from bjj. No other soreness to speak of. I expect my back and elbows will be a little tight tomorrow.