0:00 - 23:00
A)
Work to a heavy single back squats for the day (record this we will be using this number for the next few week for the back squat emom below.)
With
3 x 8/10 dumbell shoulder press
26:00 - 33:00
B)
Emom x 7
5 x back squats @ 60%
40:00
C)
150 wall balls
every time you stop strict pull ups
Adv 8, inter 6, beginners 4
-should be a number you can mostly do unbroken, don't change the number you start with.
-use a weight you can use with a solid squat position
(17 min cap)
Optional Accessories
1)
5 x 6/3 muscle ups
With
5 x Max ghr
2)
5 x 10 one arm rows
With
5 x 10 bent lateral complex