Monday
Supplemental Strength
6 x 5 Pendlay Row
Strength
6 Rounds
Minute 1: Max Reps Strict Pull Ups or Negatives
Minute 2: 10 V Ups + 10 Toes to Rings
Minute 3: 20 Hollow Rocks
Minute 4: 12 Reverse Hypers
21-15-9`
Pull Ups
GHD Sit Ups
Run 400 After Each Round
Supplemental Endurance
5 x 600 Meter Row
