04 08 19

WU: Row 1000m/750m

P
A. “No Bounce” DL 4×4@70-80%

B. AMRAP [12]:
2-4-6-8… OHS 115/75
1-2-3-4 BMU
4/2, 6/3, 8/4, etc…
**Scale to strict PU if BMU become “chicken wing-y”

F
A. “No Bounce” DL
10@59%
5@68%
Max Effort @77% (target >10)

B. same – check with your coach to ensure you are working on the appropriate strict pullup scale for you!

Extra
Athlete’s choice based on training priority:

Build (muscle):
C1. Bent Over Barbell Row: 3×10, 1×15+
C2. Banded Hamstring Curl: 3×20

Conditioning:
C. FT: 25-20-15-10-5
Cal Row
HSPU

L45: A, B [8]