WarmUp
Row 500m
BandyHam+QH
3 Rounds
5 FrontSquat (bb)
5 PullUp
1) 4 Sets
FrontSquat x 3 reps @33X1 (3 sec pause at bottom)
Rest :30
StrictPullUp x MR-2 (10 weight them)
Rest :90
2) 4 Rounds ForTime
2 RopeClimb 15′
3 SquatClean @65 1RM
50m Sprint
Cool
SmashQuads
Roll

Motivation 1527090_10151797812407024_1015431339_n

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