A.) Strength
Front Squat
3 – 3 – 3 – 3 – 3 @75% 1RM from monday
Bent over row
4 x 7 @ a moderate weight
B.) Conditioning
7 rounds for total working time of:
10 Burpee Box-Jump-Overs
5 Muscle-Ups
*Scale with seated banded muscle up or ring dips
A.) Strength
Front Squat
3 – 3 – 3 – 3 – 3 @75% 1RM from monday
Bent over row
4 x 7 @ a moderate weight
B.) Conditioning
7 rounds for total working time of:
10 Burpee Box-Jump-Overs
5 Muscle-Ups
*Scale with seated banded muscle up or ring dips