Tuesday
Supplemental Strength
3 x 8 Dips with 2 Second Bottom Position Pause
3 x 8 Seated Cable Row
3 x 8 Ring Muscle Ups
3 x 8 Weighted Pull Ups
Strength
Deadlift
6 x 3
Every 3 Minutes
Strict Pull Ups
3 x 12
Every 3 Minutes
15 Minute AMRAP
3 Wall Walks
6 Knees to Elbows
9 Box Jumps 24/20
36 Double Unders
Supplemental Endurance
24 Minutes Stairmaster
Level 9-12 FB PROGRAM
