Warm Up:
Old man
:15 Dead Hang
:15 Push ups
:15 Birddogs
:15 ASQ
x4
Strength:
E3M x4
7 Bench
12/12 DB Rows
(both in the interval)
“Thorny Devil”
15 Box Jumps (Mod-high)
7 MUs (x2 strict pull ups)
20 Hang DB SN (M)
3RFT
Extras:
1min HS Hold
15 GHD Sit ups
X3-4 Rds NFT
Crossover Symmetry
