3 Rounds, 1:00 ea: |
Row |
Pause Squat jumps (3sec in bottom) |
Banded straight arm pull down |
[20:00] |
5 x |
Max reps consecutive Strict pull ups |
10 Dumbbell front raises (across) |
Rest as needed (approx 3:00) |
[15:00 cap] |
5 Rounds: |
10 Deadlift (225/155) |
20 Wall ball (20/14) |
Lat smash 90sec L/R |
Hurdler’s stretch 90sec L/R |