1. Front Squat
work up to a 3RM
2. Open 12.5
7 minute up ladder (3-6-9-12….) of:
C2B Pull ups
4 x 12 Reps – This is performed on the GHD. Midline static, with the pad under hammies, not butt. Press the bar above your eyes, not towards your waist. No video, but check out the picture here to get an idea.