A . 3 sets of:

6-8 /side single arm torso row @2011

15 lateral band walks /side


B. 4-5 sets of:

3 negative pull ups @3 sec lowering change grip every set between supinated and pronated

*if 3 sec too easy go up in sec


C. 4 RFT and quality of:

35 DU´s /SU`s x2

12 DKB swings

10 DKB clean

8 DKB front rack Lunges

*perform as a complex



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