A. Five rounds:
6-8 Bent Over Row
Push-up, Dip, HSPU
*Perform these as a superset.
*Pick a pushing movement that will see you get between 8-12 reps in your first set.
B. Three rounds:
Max reps Pull-ups
*Rest 60 sec. between rounds.
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B. Pause Front Squat + Front Squat *Maintain the heaviest weight possible for 5 sets. *Week 12 of 12. 1RM re-test next week! B. 10 Rounds for time of: 20 Front Rack Lunge 40/30kg 10 Push-ups *Reduce the reps on the lunges by 2 per round.
