1) Dumbbell rows, 4x10 tempo 3,0,x,1
2) Sumo deadlifts, 9,9,7,7. 3 second decent.
4 Rounds
10 Strict chest to bar pull ups
Down and back farmer carry heavy as possible
30/21 Calorie Row 40/30 Calorie assault bike
DIY: Band pull a parts- 25,20,15,10
1) Dumbbell rows, 4x10 tempo 3,0,x,1
2) Sumo deadlifts, 9,9,7,7. 3 second decent.
4 Rounds
10 Strict chest to bar pull ups
Down and back farmer carry heavy as possible
30/21 Calorie Row 40/30 Calorie assault bike
DIY: Band pull a parts- 25,20,15,10