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Tuesday:

WarmUp
Row or Run 500m
BandyHam+QuickHip
2 Rounds
6 PullUp
12 FS (bb)
1) 5 Sets
1 Clean + 5 FrontSquat @65% of 1RM C+J
AMRAP UnBroken PullUp
Sprint 100m (1st gate)
Rest/Walk back
* Score is load / pullup reps
2) GHD BackExtension 3×15
Cool
RollHams (bb on pins)
Roll

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