Strength
1.) Bent Over Dumbbell Row- 4x8. Heavy as possible.
Volume Wod: NFT... shoot for 15 minutes or less.
"CHURCH"
3 Rounds all strict movements. Modify as necessary.
12 KB Single Leg Deadlifts 70,55
12 Ring Rows
12 Strict Press 115,85
12 Pull Ups
After Party: DB Lateral raises- 4x10