Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 180#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

C. Front Rack Reverse Lunge off 45 + 25# plate, 4 x 5/leg, rest 60 sec b/w legs **video one set please

+ 180,185 for the rest

10 min @ 70%

Row 250m

50’ Bear Crawl

15-25 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

4 rounds the Just finished  bear crawl