Warm up:
Row or ski 5 min+15 reverse hypers+some banded side walks


A) 4 rounds
2 Mile Assault bike really fast
Rest 2 min
:45 max strict ring dips
Rest :30
:45 max strict ring pull-ups
Rest :30
:45 max strict toes to bar
Rest :30

All strict work should be done in larger sets not singles.

B) 20 min emom
Even: 12 deadlift 225/155+12 db snatch 50/35
Odd: rest

C) A few sets of glute ham raises with 20 hollow rocks after each set

Saturday, January 20th, 2018 at 6:45 am / Competitive