-Accumulate:
30-40 reps per arm Chest Supported KB Row (stack benches on plates, holding 2 KB alternate rowing)
25 reps per arm Banded Single arm hi-pull
2) For Time:
"180 on Jackie"
30 Pull-ups
50 Thrusters (45/30)
1000m Row
Core:
3-4 Rounds
10 Hanging windshield wipers
:20-:30 Face-up Chinese Plank (weighted if possible, keep your belly and butt tight)
3) 4 Sets
12-15 Strict Pull-up (as few sets as possible)
10 Back Loaded Lunges (heavy across 5/5)
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