Strength/Skill
Every 90 seconds, for 6 minutes, complete:
10 strict close grip pull ups
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then…
Five sets of:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
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Metcon
Four sets for times:
Assault Bike x 30/20 calories
Chest-to-Bar Pull-Ups x 15/10 reps
Rest 2 minutes
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row 500 m easy