Strength

Back Squats
4 sets of 6 across
Start at 70% of 1RM
Target a 5lb increase each week

WOD

10min AMRAP
8 Pull-ups
10m Handstand Walk
8 Alt. Pistols
10m Handstand Walk

L3: Chest to Bar
L1: Banded Pull-ups, Bear Crawl, Pistols to an object or Goblet Squats 55/35

COMP HW

BPS Day 4
3 Rounds for Quality
200 Meter Legless Row (Talking Pace)
10 PVC Pass Through Standing
30 Seconds Hanging from Pull-Up Bar
100 Meter (or 1 lap around the perimeter of the turf) Farmer's Carry 53/35 in each hand (or lighter, should be easy)
5 Inch Worms

3 Rounds NFT
10 GHD Sit-ups
10 GHD Hip Extensions

Comment

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