Day#32 Week#9 Volume

Warm up

30 second Sampson stretch

Dips

GHD sit ups

GHD back ext

OHS

Skill

CTB pull ups

WOD

20 minute AMRAP

Row for calories 10-20-30-40-50-60…

CTB pull ups 5-10-15-20-25-30…

CFE

Warm up

3k row

WOD

20 minute AMRAP

10 calorie row

10 burpees over the mono rail
7 CTB pull ups