A.
Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Hollow Body Rock x 45-60sec
rest 45sec
B.
Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Strict Toes to Bar (or Hanging Leg Raises)
A. BS 155, 165, 170×2
Row 55 KB x 9
45sec
B. 11:49
17 degrees
A. BS 135/155/165#x2 x 8 reps
Row 62# KB x 10 reps
45 sec
B. 12:28
A.
BS 80/90/100/110 x 8 reps @ 31X1,
Row 10/10/10/10 @ 30kg dumbbell,
Hollow rock 60/45/45/45.
B. 3 rounds for time: 500 m row / 20 alt Cossack Squats (no weight) / 10 Strict T2B. 09:45.