1:30/0:30 of each @ increasing pace
1) Air bike
2) Row
+
0:30 Hang from bar
4/side Single arm KB hike clean
+
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Build to workout weight for KB CnJ and FR WL
* Practice few sets of chest-to-bars and toes-to-bars between sets
+
@ workout weight
12/8 (cal) Air bike
6 Chest-to-bar pull ups
4 KB Clean and jerks
12/8 (cal) Row
6 Toes-to-bars
4 steps KB front rack walking lunge