Friday

Strength

Weighted Pull-Up

10 minutes to establish a 3RM

*If you can’t do pull-ups, practice 3-5 rounds of flexed arm hangs and or negatives

Conditioning
12 minute cap

1000m row
50 thrusters @45/33
30 pull-ups

Vanity

3 rounds NFT
15 barbell drag curls
15 supinated barbell rows (palms up)
:30 hollow hold