Strength
Super Set
a. Weighted Pull-up
3-3-3-3-3
b. Bent-over Row (each arm with DB or KB)
5-5-5-5-5
-Complete 1 set of pull-ups, then complete 1 set of rows each side, then rest.
WOD
3 Rounds
15 Squat Cleans (115,80)
15 Box Jump Up and Overs
Level 2 – (95,65)
Level 1 – (75, 35)
At Home WOD:
60 Alternating Lunges
30 Air Squats
15 Alternating Pistols
60 Plank Ups
30 Push ups
15 Handstand Push Ups