Friday: Wear long socks!
WarmUp
Row 750m
BandyLunge
3 Rounds
8 WallSquat
4 StrictPullUp

1) 6 Sets
BackSquat x (1pause+2regular) reps
Rest :30
StrictChinUp x 5 (weight or band as needed)
Rest :90

2) ForTime
5 RopeClimb 15′
5 HangSquatClean 115/75#
4 RopeClimb 15′
4 HangSquatClean 115/75#
3 RopeClimb 15′
3 HangSquatClean 115/75#
2 RopeClimb 15′
2 HangSquatClean 115/75#
1 RopeClimb 15′
1 HangSquatClean 115/75#

Cool
SmashHams (BB on pins)
Roll

DSCN5371

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