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