A) with easy pace:
– 15 banded lat pull downs
– 10 banded bradford presses
– 10/10 SL banded RDL
– 15″ L-hang flutters
– 10 slow air squats
B) E2′ for 10′ – 5 sets
– 10 strict pull-ups
– 10 bent over row @60/40
C) E30″ for 3′ – 6 sets
1 Squat Clean @70%
Rest 30″
E30″ for 2’30” – 5 sets
1 SqC @77%
Rest 30″
E30″ for 2′ – 4 sets
1 SqC @85%
D) ‘Annie’
50-40-30-20-10
reps for time of:
– DU
– Sit-up
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