Wednesday, March 2nd, 2016


A) 2 weighted pull-ups

scale to strict pull-ups if you cannot perform weighted

scale to banded and strict if you cannot do strict

scale to ring rows with feet on box if you can’t perform banded

rest 60 seconds

3 DL at no more than 65%

rest 90-120 seconds

5 sets of this complex

B) 1 minute stations

jump rope

kb front rack hold 25/35


hollow hold

shuttle run

30 seconds mountain climbers rest 30 seconds

3-4 rounds

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