3 x max reps tng at 80% of 1RM
These can be power or squat. Rest as needed between sets.
2. Front Squat
5 rounds of:
max reps of Body weight Bench Press
max reps of Strict Pull ups
-No rest between movements.
-Rest 3 mins between rounds.
-if the pull ups go below 10 reps for any round turn them into kipping pull ups.
12 Cals on Rower
6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.