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Workout 5.13.20

Warmup
Do 2 sets of 10 i’s,y’s,and t’s

then: 
2 rounds of 
100m run
25 hollow rocks
5 reps of your pullup movement
Lift
10:00 EMOM
bentover rows:

no weight- :30 of towel rows @3 seconds down, 3 seconds up tempo

kb/db–5 bentover rows/side at a slow down, pause at the chest tempo–other hand braced

barbell– 1 pendlay row, up to something heavy
Workout
4:00 of work, 2:00 rest x 4 rounds
400m run
20 vups
Max pull type thing in remaining time. 

Options: bicep curls, bentover rows, strict pullups, kipping pullups. 

Score is reps*points

bicep curls/ring rows– .5 points
bentover rows–1 point
kipping pullup–2 points
strict pullup-4 points
Extra Work
10:00 EMOM
2 squat snatches at 65%. Make em fast and snappy. 

Accumulate 100 single leg rdls/side

weight as able. 

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