DIENSTAG
A . 3 sets of:
6-8 /side single arm torso row @2011
15 lateral band walks /side
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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
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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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