WARMUP (10)
A.D. 5 Minutes
10 Banded Squats BW, Barbell, 95/65
MOBILITY (10)
Feet & Hips
STRENGTH I (30)
Back Squat
5 x 6 @
165,170, 175, 180, 180
100, 102, 104, 106, 108
In Between Sets
3-5 Strict Muscle-up Progressions
2, 3, 2, 2, 3 Strict Pull-Ups...3 Sets Max Strict Pull-Ups Red Band
CONDITIONING (15)
3 Rounds For Time
Row 400/350m
21 KB Swings
12 Burpees Over the Rower
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