10.4.18

Iron

Every 5 min x 5 sets (25 min)
Front Squat 5 reps @75%-85%
2 Rope Climbs
rest in time remaining

Front Squat (5x5 @75%-85%)

Rope Climb (5 sets x 2 reps)

Accessory

Metcon (No Measure)

3 sets NFT
20 alternating front foot elevated double Kb Reverse Lunge
6-8 Single arm upright row per arm
30-45 sec hollow hold

Ryan Thompson