5.10.20

PART A
warm up + core
4 set of
6 plank roll outs + side leg exte
30 -40 sec max hollow hold or rocks

Every 90 sec for 6 sets @climbing weight
4-6 fr squat

PART B
EMOM 20
– 6 Shoulder to Overhead Rx 60/70kg
– 12/15 TTb
– M.E. Erg for Cal Bike/Row
– Rest

STRENGTH
4×8 Deadlift
4×8 Bench Press
3 super set of
8/10 strict mix grip pull ups
8/10 ring dips