Wednesday

Strength

A. Alt Every 1:00 x 8:00
Min 1 - Pull Up Complex
Min 2 - 15x Hollow Rock

F: 5x Slow Eccentric Pull Ups [jump up]
P: 3x kipping Pull-up + 3 Kipping CTB
S: 5x Strict Pull Up + 3 Kipping CTB

Conditioning

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65

F: 2 DB Front Squat