Back Squat x 3 for speed

10 Pull Aparts

Very little rest taken today between sets, just long enough to change weight if needed, and hot your pull apart, these are meant to be fast reps, so push hard but stay around 70% at most


Bent Row x 12

Max Dips

Rows can be bar, dumbbell, KB, whatever, just bent over pulling heavy for the back!


100ft fast sled push

1 Min Max Swings

1 Min Max Goblet Squats

1 Min Rest

Ryan ParrComment