use 3X8-10 to build to heavy 8 then use that weight to start EMOM, keep torso upright, shoulders active and dont pivot at the waist
C1
STANDING STRAIGHT ARM PULL DOWNS
3X10-12 2030
need a video to understand this movement, watch this https://www.youtube.com/watch?v=AjCCGN2tU3Q
D1
T BAR ROWS
3X8-10 2011
rounds of 30-25-20-15-10-5 of
kettle bell swings 53/35lbs
kettle bell high pulls 53/35lbs
kettle bell squats 53/35lbs
for time
**use american swing
**drive elbows high on high pull