Warm Up:
PVC
Foam Roll
3 Rounds:
10 Kipping swings – use for practice kipping pull ups or T2B
10 banded air squats
10 cal ski erg
Strength:
Back Squat – 5×5 w/ 2-3 warm up sets – crossload, try to add weight from last week
Dips – 3×10-12 – add weight if you want
Conditioning:
7m AMRAP w/ Dumb bell load of 55/35
7 RDL’s
7 push ups with hands on DB’s
7 Hang Cleans – both hands at once
7 Burpees
Finisher:
6-45-90
Bar GYM 