A. Back Squat, OTM for 8 minutes for 2 reps @ 5% more then last week
**controll down and speed up
B1. Weighted/no weighted strict pull up x 1 more rep then last week x 3 **same weight or style
B2. Double KB pronated rows x 10×3, rest :40 **same weight as last week
+
3 minute amrap
9 double unders
6 ball slams, 30/20#
3 CtB pull ups
Rest 2 minutes
X4 rounds

**look to control your pacing here and get the same rounds each tim




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