A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms
B. CG Deadlift 10×3; every ;30 sec ; speed reps
C. 400m x 10 Run; Every 3 minutes on the clock, run…hold pace and build on the past
D. Single Legs Squats 3×10 each leg; ascending
E. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have!
Legless Rope Climb Work