400M ROW

3 slow rounds

10 walking lunges

10 mountain climbers


1 min couch

1 min lizard


Back squats 1X20 @60%



SDHP 95/65

Toes to bar

-Extra strength

3X10 good mornings

-Extra skills

EMOM X 5 mins 10 horizontal ring rows with false grip (muscle ups technique work)

-Extra conditioning

ROW 800-600-400-200M

Rest 1 min between sets