6/05

6/5

A - Trap bar TNG deadlifts 4 sets of 10, rest 2 min

58# bar 

108, 128, 148, 148

B1 - 1-arm bottoms up KB squats (KB at shoulder height) x 6/side, rest 45 sec

B2 - Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5 sets

C1 - Strict pullup @ 31X1 tempo x 5-6 (add load to challenge as needed), rest 90 sec

Banded support strict pullups 

C2 - Dip support hold on parallettes with shoulders externally rotated x 35 sec, rest 90 sec

C3 - Bottom of ring dip support hold x 20-30 sec, rest 90 sec x 5 sets

+

E5MOM x 4 sets

Row 40 cals, directly into

Set 1 - 15 burpee box jumps (20in)

Set 2 - 15 burpees over erg

Set 3 - 15 burpes over bar

Set 4 - 15 burpees to 6in touch

4:00

4:20 

4:23

4:30