09.22.2026

Strength  (12:00)
Front Squat Every 2:00
5 reps @ 70%
5 sets of 4 reps @ 75%
 
 
Gymnastics Skills= strength (9:00)
Every 3 minutes for 3 supersets:
8 barbell pendlay row, as heavy as possible. https://www.youtube.com/watch?v=Wv7f0uIKh8o
10-12 horizontal bar row. https://www.youtube.com/watch?v=VBTeVnPGkzE
 
WOD (12:00)
"Devine Intervention"
bike intervals
6 rounds each for cals 
30 seconds max calories
1:30 rest