Monday 12.11.18

Back Squat

4 sets of 6 reps

Rest 2 minutes between sets

*go heavier than 8.10.18

Strict supinated grip pull ups

4 sets of AMRAP + 4 reps

Rest 1 minute between sets

*perform a max unbroken set, break and then perform 4 more reps with as little rest as possible

*use spotter/band if needed for the additional reps

**scale to inverted rows

Every 90 seconds for 10 sets (15 minutes)

7/5 cal row

5 burpees over the rower

5 thrusters @ 42.5/30kg