Box Squat x 5

Pushup x Max

Pull Apart x 15

Find a heavy set of 5 today, go for broke on the pushups, and keep a lot of tension on the pull aparts


DB Snatch x 5/ Arm

Ring Row x Max (slow Negatives)

Being explosive is key for the snatch, but go heavy, and really squeeze on the ring rows

10 Minutes:

Ski 150

10 Swings

Go Fast and Hard on the Ski Erg, if you don’t have one you can sub in 10 rip roaring fast burpees, then stay heavy on the swings, real heavy. Use 2 kettle bells of you want have anything heavy enough.

Ryan ParrComment