9/2/24 split squat/ row

Warm up

2 Rounds

30 seconds of each

Bike

Dead hang

Squat hold

Active hang

Strength

Split squat-Heavy 8

Then 3 rounds

5/5 split squats

5 Strict Tempo Pull Ups

5 Strict Tempo Dips

Tempo-4 second negatives

Add weight if possible

Barbell Row-Heavy 8

Then 3 Rounds

5 Rows

10 DB Front Squats

Max Push Ups

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