|no hook grip...this is what you get!|
Run 4 miles or complete a 5k row as fast as possible
Pause back squats: Work up to a heavy single and perform 10 sets at that weight.
Deadlift: 5 reps x 5 sets. Increase the weight each round.
Push press; 5 reps x 5 sets. Increase the weight each round.
Work Capacity: "Fran". Complete 21-15-9 reps of:
Core: 3 rounds - 20x weighted sit ups, 10x reverse hypers (AHAP), 10x strict handstand push ups