2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]

A. Back squat, 4 x 3-4, 40X1; begin a set every 3:00
B. Pendlay rows, 6-6-6, 1113 – bar just off ground @ bottom; begin a set 2:00
+
4 sets for reps:
:60 perfect push-ups – strict, chest & only chest touching the ground, full lockout @ top
:60 row calories
:60 rest
+
5:00-10:00 mobility work – coach-led

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