Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 75% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) On the minute for 10 min:
1 front squat
Start from 75% 1RM and build up

B) Chin-up
3x6-8
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) On the minute for 12min
1. 6-8 negative push-up (3s down)
2. 8-10 ring row
3. 10 hip thrust (barbell / KB)