1a) Strict Ring Rows- 4x6-8. Weight if necessary (:60-:90 rest)
1b) Tempo Front Squat- 4x4@65-70% tempo 3,3,x,1 (:90-:120 rest)
Followed by
“Dead or Alive”
21-15-9
Sumo Dead Hi Pull 135,95
Burpee over bar. Lateral or bar facing your choice.
Rest 3 minutes
Tababta Hollow rocks
:20 on/:10 off for 8 rounds.