Pick a strength, reps 2-6 ,

Assessory, 12-15 and opposite muscle group,

8-12 and of course add another leg, 10ps.

  1. Back, front O/H squats
  2. banded pull backs, bicep curls, tricep dips
  3. Shoulder press tempo 1/0/3, Bentley Rows 3/0/1
  4. SL deadlifts, SL box jumps, box lunge switches


weak skill pull up and hspu ….. use wall walks to get into perfect position

wod nft  AMRAP