A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
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