Strength
superset
a) barbell row
4×8 ahap
b) max pull ups/ring rows (strict, no assistance)
met con
50 sqauts
10 double unders
run 200
40 squats
20 double unders
Run 200
30 squats
30 dubs
run 200
20 squats
40 dubs
run 200
10 squats
50 dubs
Strength
superset
a) barbell row
4×8 ahap
b) max pull ups/ring rows (strict, no assistance)
met con
50 sqauts
10 double unders
run 200
40 squats
20 double unders
Run 200
30 squats
30 dubs
run 200
20 squats
40 dubs
run 200
10 squats
50 dubs