2 Rounds
6 Empty BB Row
5 Empty BB Good Mornings
4 BB Bradford Press
3 BB Strict Press
2 Scap Pull Ups
Then….
Week 3 of 4
Every Min x 9 Min (3 Rounds)
Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU*
Min 2: 8-10 Wide elbow bent over row
Min 3: :50 Wall Sit Hold (weighted if possible)
Finisher —> Min 10:
1 max effort set of DB press
right into
1 max effort set of DB push press
right into
1 Max effort set of rows
Then..
15 Rounds for time:
.
2 Deadlifts
5 TTB* or 3 muscle ups
100m Run
20min cap.
Deadlift weight
50% of your 1rm Deadlift or 135/95
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