Eu: SMR + Gymn
A: 3 light rds
12 “S”
10 ring or trx row
20 bycicle abs
10 “C”push up
B: Every90 sec
3x 5 strict pull up + weighted
then
3x 5 strict chin pull up + weighted
C:Every 5 min x 3set
Rx:
21 deficit hrpu 15/20+10 plate
21 kipping hspu
500 m row
Open:
15-18 deficit hrpu 10/20 plate
15-18 kipping hspu
500 m row
D:Acc
3 rds ( 40 sec work 20 sec rest)
plate row; open 10/20 rx 15/20-25
right side plank
plate bench press
left side plank