1. STRICT PRESS-WORK UP TO A HEAVY 2 REP
2. Dynamic Back Squat Strength Workout 6 x 3 Back Squat @ 75% Speed squats
– also called compensatory acceleration squats –
3. 10 min EMOM
7 PULLUPS
10 KB SWINGS 16/24 KG
15 GHDSU
FIT CAMP
250M ROWE
25 KB SWINGS 16/24 KG
5 ROPE CLIMBS
5 TIRE FLIPS
FIT & 50!
5 MIN AMRAP
15 KB SWINGS 16 KG
10 HOLLOW ROCKS
REST 1 MIN
6 MIN AMRAP
10 DL 125#
15 DB PULLBACKS 5LBS
WALL SIT :40 SEC
AT THE 11 MIN MARK:
400M RUN OR ROWE
