Strong & Long

                                   Our dear friend Eric illustrates the pains of taking two weeks off from the gym...

A1. Front Squat: 4x4x50-60% (speed); rest 30 sec
A2. Chin-up: 4x6-8; rest 90 sec

B. amrap in 20 min:
    Run 400m
    7 Overhead Squat
    7 Box Jumps / Step-ups (mandatory step down)
    7 Ring Row

C1. Ab wheel: 3x8-12; rest 30 sec
C2. DB Ext Rot: 3x8-10/arm; rest 30 sec