10 min Warm-Up
Then:
Stretch
Then:
3×10 Dislocates
3×10 Air Squat
3×8 Goblet Squat
Then:
Back Squat
2×8-10 @50-55%
1×6-8 @60-65%
1×4-6 @70-755
1 min rest in between sets. After each set perform 3x Pull-Up
Then:
5×3 @80-85%
3-5 min rest in between sets. After each set perform 3x Pull-Up
Then:
2 rds
100x DU’s +
500m Row +
25x OHS @75-95lbs +
25x Pull-Ups
1 min rest +
100x DU’s +
500m Row +
25x OHS @75-95lbs +
25x Pull-Ups
Then:
Cool Down
Then:
Stretch

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