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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