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11/10/2018

Warm Up

6 min AMRAP

- 20 sec pull-up active/passive hang

- 5 tempo back squats @ 45/35

- 45 sec assault bike

- 6 SA DB rows (with 3 second pause)


Strength

- 1 RM strict pull-up

- 4 x 5 strict pull-ups



Conditioning/Strength

4 rounds

- 10 back squats (select weight)

- 20 SA DB rows (10 each arm, select weight)

- 10/8 cal assault bike

- rest 2 min


*this will not be a scored workout*

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