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A. Back squat – 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%.

B. 3 rounds, not for time:

10 pistols (or split squats) per leg

8 ring rows in the 1 1/4 format. On each rep, you will pull your chest to the rings, do a partial (1/4) negative, then pull to your chest again. That’s one rep.

5-12 side-to-side push-ups

C. 3×20 GHD situps (scale number of reps if needed).