Wed, 101817

Remember your first pull-up?

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A. Wide stance box squat – climb to heavy 3 rep *use light bands or chains if you have 

A2. :12 sprint bike -(directly after the squat set); rest 2:30-3 min before A

B. EMOM X 8; 1 power Clean + 2 hang power Clean + 3 front squats + 4 shoulder to overhead 

155/108

C. B. 6×4 weighted pull-ups ; 3 second eccentric

D. 3 rds 

90 double unders 

60′ hs walk

30 ghd sit-ups 

+

15-20 min bike flush 

E. Becomplete:

1. waiters carry 90′ sections x 4-5 each arm 

2. Db rear fly’s 3×15

3. Band pulL aparts 3×20

4. Db sa row 8-10’reps x 4 sets 

5. Banded face pulls 3 x 15-20 

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