Supplemental Strength
3 x 8 T Bar Row
3 x 8 Seated Cable Row
3 x 8 Single Arm Row

Strength

Pendlay Row
5 x 8

Weighted or Strict Pull Ups
3 x 10

Workout of The Day
3 Rounds
15 Pull Ups
30 Double Unders
15 Wall Balls 30/20 25/16 20/12

Supplemental Endurance
5k Run

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