4.11

A1 BS; 4.3.2.1 x 2 sets @ 75% (warm up to 73-75% before starting)
A2 Supinated rows x 10-12 x 2 sets
+
8 DB sqt. jumps @ 20/10#
6 db lunge jumps
15 sec. rope slam @ max
rest 3 minutes
x3

rest 3 minutes

“R.I.Z.E”
21-15-9
burpee pull ups
Cal on AB

finisher (if there is time)
hollow/arch work