Saturday, March 16 2019

Strength Focus
8 Sets
2 Front Squats + 1 Thruster + 2
Start at 70% of your best Front Squat and ascend through the first 3 sets - 5 sets are across - @ around 80-85%

Banded Strict Pull Up
5 x 5
*If unable to do a strict pull-up do 5 x 8 Ring Rows as challenging as possible @2121
2 second controlled pull up, 1 second pause at the top, 2 second controlled lower, 1 second pause at the bottom.

Gymnastics Focus
4 Rounds
10 Rower V-Ups
10 BACK Extensions

Banded Strict Pull-Ups from strength focus.