By April 21, 2017 No Comments

A) Back Squat
10 minutes to build to a heavy double
5 @ 80% of heavy double every 2:30 for 12 minutes (4 sets)

B) 8-minute AMRAP of:
15 S2OH (135/95)
15 Chest-to-bar pull-ups
150m Run
Scaled: 95/65, Chin-over-bar pullups

1:30 half seated frog each side
3 minutes roll t-spine and lats

Bonus: 800m run for time

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