29052020 Warmup

3 sets of:
10 Elastic Band Face Pull
20 Air Squat
5+5 DB Press
90 sec rest

29052020 FBB

In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12-10 Chainsaw Row (arm)
90 sec rest

Note chainsaw row and post BS load

Jackie

“Jackie”
– 1000m Row
– 50 Thruster @20/15
– 30 Pullup

Intermediate
– 1000m Row
– 30 Thruster @20/15
– 15 Pullup (banded, you choose the color)

Newbie
– 750m Row
– 30 Thruster @15
– 15 Jumping Pullup