Thursday GS&C
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**
*Start Light and build past workout weight.
**Gymnastics Options:
Ring Rows
(Banded) Pull-Ups
Chest to Bars
Ring or Bar Muscle-Ups
FOR TIME*
1600m Row
60 Deadlifts (light weight)
20 Up-Down Pull-Ups
*Partition reps and movements as needed.
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Backsquat