Tuesday 2016.08.16

3 sets of:
A1. Back squats with 2-second pause at the bottom, 3 reps, rest 20 seconds
A2. Strict pull-ups 3-5 reps, rest 20 seconds (add weight if hitting 5 reps)
A3. Scap pull-ups with 1-second pause at the top, 5-7 reps, rest 20 seconds
A4. Top of ring row hold15-30 seconds, rest 2:30 (add time each week)

12 minutes for reps:
5 power cleans (heavy but fast)
200-meter run
10 burpees