SATURDAY

WARM UP

5 Intervals Row

:50 sec easy

:10sec Hard

then

5 HANGING SCAP RETRACTION

5 KIPPING BAR TAP

5 k2E

10 G2OH

15 Squat therapy

3 sec down, 2 at bottom 1 up

Strength

Back squat – 4 x 5 @ 83-85% rest 3-5 minutes between sets

Conditioning

2 Rounds

5-minute AMRAP

10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10

(cal) ROW

Russian KB swing @2x 53/35 lb

Toes to bar

Rest 5-minutes in between rounds

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