Weighted Pull-up/Dip

B: 3 x 12 Strict

I: 3 x 10 Strict

A: 3 x 5 (Strict MU)

Back off Week. Use 50% loading.


In Teams of two....

Four rounds of...

300 M Row

Max Rep Wall Balls (20/14)

*Partner rows while the other completes wall balls.


Turkish Get Ups, 3 each arm


Pigeon Pose, Dolf Stretch


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