WARM-UP:
3 x
200m Easy Run or Row
:10 Hang
10 Curtsey Squats
3 x
5 Scap Pull-ups + 5 Kip Swings
5 Empty BB Front Squats
STRENGTH:
Back Squat:
5 x 6 @ 70-80%
CONDITIONING:
5 x
200m Run (or 250m Row / 500m Bike)
10 Pull-ups
10 DB Box Step-overs
*18 Minute Cap