Thursday May 4th 2017

VOD

And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.

Hebrews 11:6 NIV

A) Warm Up

150m Sprint on Rower
10-8-6-4-2 Turkish Get-Ups btw Rows

B) Strength

B1) Strict Pull-Ups

3-3-3-3-3-3-3-3

*Go as heavy as possible for each set (move up and down in weight if needed)
**use a 3 sec Hold Chin over bar + 3 sec negative if still working for a strict pull Up
***Must Hold Hollow body position throughout reps

B2) Back Squats

3-3-3-3-3-3-3-3

80% + for each set, going as heavy as you want to keep perfect position

***Alternate between Pull Ups and Back Squats resting btw 1-2 min after each one 

C) Cashout

4-5 Rounds

30 sec Hollow Hold
30 sec Arch Hold
30 Sec Side Plank Right
30 Sec Side Plank Left