Friday 7/20

1) 3000m row
(for this 4 sets of 250 easy, 250mod, 250 hard)

2) 4-6 Sets of (for max weight):
Hi Hang Power + Hang Power + Power + Hi Hang Squat + Hang Squat + Squat Clean

Accumulate 40-50 reps of seated Bicep Curls (for these let the DBs hang in hammer curl grip as your curl up rotate your forearms)


3) 15 Minute Ladder:
1 Hang Clean (135/95)
2 Double KB or DB Deadlifts (55s/35s)
3 Push- Ups
2 Hang Cleans
4 Double KB DL
6 Push-ups
etc.

Continue adding 1,2 and 3 reps to each completed set

Every 3 minutes beginning at 0:00 perform 8 Strict Pull-ups