Thursday
Pendlay Row
7 x 5
GHD Sit Ups
7 x 15-25
Every 2 Minutes
Single Arm Row
5 x 8
Barbell Roll Outs
5 x 12
Every 2:30 Minutes
Kipping or Butterfly Pull Ups
3 x 15
Russian Twist
3 x 30
Every 3 Minutes
50-40-30-20-10
Alternating Dumbell Snatches
Sit Ups
Unbroken Double Unders
