Front Rack Box Step Up 3x5 (Increase load 5# from last session; 5# not 5#/side)

Strength/Gymnastics Accessory
15 MIN Flow

Sled Rope Pull 50’ (Tough)

5 Renegade Rows/side

5 Strict Toes To Bar

5 Single Arm Tempo DB Press/side

Alpha

Tempo Back Squat 32X1; 6,6,5,5,4;

rest 2-3mins (focus on great positions this week - maintain strict tempo)

Tempo Lean Away Ring Pull Up

X121; 4-6reps; rest 60sec x 3 sets