Strength:
1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 perform them AFAP (compare to last week), rest 2:00
1b) 4XME Strict Pull-up – rest 1:00
Conditioning:
F: Run 800m
-Then-
45 Strict Pull-ups
45 Strict Ring Dips
-Then-
Run 800m
P: Run 800m
15 Muscle-Ups
Run 800m
