Warm-up : Mobility
Renfo GYM :
10-8-6-4-2
Strict HSPU
Strict TTB/ V-ups
Strict Ring Dips
-30" Hollow Hold-
Strength : Bench Press
4x4 @ 85%
Between Set 10/10 DB Bent to over row
FOR TIME
50-40-30-20-10
-Cal Row (Womens 45-35-25-15-10)
-Box Jumps over
-Double-unders (S-U x2)
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