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10/24/16

Strength: Strict Pull-ups

E2M for 10 mins

A 16-14-12-10-8

B 12-10-8-6-4

C 5-5-5-5-5

D 2-2-2-2-2

E3M for 15 mins

Strength: Front Squats

5 x 5 x 5 @ 50% of 1RM

(w/ 7 sec pause on all reps)

Then

5 x 5 @ 60% of 1RM

(w/ 3 sec pause on all reps)

Finisher: 3 rds of

15 Cal Rower/Bike

15 GHD/Sit-ups

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