A.
Five sets of:
Bent-over Barbell Row, 8 reps
Rest 60 seconds
Side Plank, 30 seconds (per side)
Rest 60 seconds
Pull-ups (according to ability, see below)
Rest 60 seconds

Complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 3, 8, 6, 6, 8 (negatives)
4-5 Strict Pull-ups: 5, 9, 7, 7, 9 (negatives)
6-8 Strict Pull-ups: 2, 3, 2, 2, 4+
9-11 Strict Pull-ups: 4, 5, 4, 4, 6+
12-15 Strict Pull-ups: 6, 9, 6, 6, 9+
16-20 Strict Pull-ups: 12, 16, 12, 12, 16+
21-25 Strict Pull-ups: 16, 21, 16, 16, 20+

B.
For time:
Run, Row or Ski 2500m

Rest until the clock reaches 12:00 minutes, then…

Five rounds of:
32/24kg Kettlebell Swing, 15 reps
10 Toes to bar

Coach Alex’s Notes:
20 minute time cap.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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