A1. BTNP @ 3111; 6-8 x 3.
A2. KB high pull 3111; 10-12 x 2.
Rest 2 minutes
Or if you were not in class yet this wk:
A1. Front squat: Build to a single @ 3010
A2. Seated DB Press @ 3010 x 6 reps
Complete 2 rounds of 2 minutes of work followed by 1 minute of rest at each of the following stations:
Tire flip & step-through (each flip+both feet in & out of the tire = 1 point)
Prolwer (30m=1 point)
Turkish get-up (1 point for each rep starting from the ground and standing all the way up. Alternate arms each rep)
Post total score with prowler & TGU load.