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| Trevor teaching Kole proper form |
Strength
5 x 3 Single Arm Ring Rows *3 Reps per Arm
5 x 30 Sec. Max Effort (GHD Sit Ups) *Tally Reps
Scale Back to AB Mat Sit Ups
5 x Max Effort Strict HSPU
*Scale to Box or Floor
WOD
8:00 AMRAP
20 Sumo DL (135/95)
200 M Row
*After WOD 90 Seconds Max Effort Plyo Box Push Ups (Movement needs to be controlled reps with full ROM...Quality not Quantity)