Thursday

coach will warm you up accordinglyA1. Dual KB FR FS (to a box) - @32x2 - 5 reps
A2. Chin hang - 5-10 sec alt grips (pronated, supinated)
A3. DB Bent Row - 10 R/L
3-4 sets, rest 90 sec
B. RFESS @30X1- BB on back 8 R/L, build to a max set of 8 in 10 min.
C. Sorenson hold test - AMR seconds at parallel
+
4 RFT:
Run 200m UP
20/15 Cal Bike
Run 200m DOWN
2 GL sled push, HEAVY
10 TTB