Thursday
Supplemental
3 x 9 Butterfly Pull Ups
Strength
Back Squat
7 x 7
L Sit to Handstand to L Sit (use a spotter)
7 x 1
Workout of The Day
7 rounds
7 Burpees
14 GHD Sit Ups
21 Squats
Supplemental Endurance
10 x 300 Meter Row
1 Minute Rest after each round
Find your average 300 time
