5 Rounds for time 8 Strict Chin Ups,
8 Dead Lift RX 80 kg, 400 m Run.
PULL
•Deadlift 2×10 2×8 2×6
•4ss 8 pull ups 10R 10L one arm row
•3ss 8/10 bent over row 10 face pull (trx or cable)
•3x 12 seated bicep curls
•3×12 top down bicep curls
•Core 3x Oblique tuck ups 16/20 12/15 Back extension ghd plank pike 12/16 (swiss ball or sliders) Russian twist 20/30
Mixed conditioning fbb
A1.for 10min 200m run 30m backward crawl 10 side plak rotations
A2.for 10’ 200m row 2 wall walks 50 jumping rope 20’’ elbow plank
A3.for 10’ 400m bike 20m forward crawl 5+5 side kicks
