Pull-
Complete 4 Super sets of-
8+8 single arm DB rows
30 Seconds Hollow hold
***
Metcon-
For time-
30 DB step ups
20 burpee box jumps
20 Bar MU / 40 C2B
20 burpee box jumps
30 DB step ups
***
StrengthCon-
1) 4 sets-
3 hang squat cleans + 3 push presses
2) 4 sets-
10 Weighted chin ups + 10 Deficit push ups
3) For quality-
30 HPC
20 Shoulder to OH
10 Thrusters
20 Shoulder to OH
30 HPC
RX= 60/40kg
