This Week of Programming
Fri: Pull-up Strength, maybe some Ropes and more
KSCF Notes
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Strength
Box Back Squat
Every 90 seconds
3 sets of 3 starting at 70%
First Rep, Pause Back Squat (2 sec at bottom)
Every 90 seconds
5 sets of 2 building
WOD
"Healthy Serving"
Complete 5 Rounds
7 DB Thruster
14 DB Floor Press
Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20
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