A. 3 Sets, NFT:
– 10 Ring Rows > 10 Strict Pull-Ups > 5 Muscle-Ups
– 30s/Side Upright Lat Stretch
– 60s Bent Hollow Hold > 60 Bent Hollow Rocks
– 5/Side Stiff Leg Windmills
B. “Canguro”
– 50 Calorie Row
– 40 Deadlifts (135/95)
– 30 Box Jumps (24/20)
– 20 Front Squats (135/95)
Further Reading:
– Powerlifter (Women & Weightlifting) – The Morning News
