Friday 12-11-2020 Starke HomeFit

A. 5 Rounds NFT
5 tempo squats @55X1
7 floor or bench press @31X1
9 strict pullups / ring rows

B. 12 min AMRAP
15/12 cals
10 hang squat cleans
50 DU

Workout Notes/Intentions: Part A is a strength piece. Squats can be BB back, front, DB or KB or goblet. Focus is on the tempo. Bench or floor press can be with a BB, DB or KB. Pull-ups should be strict or sub ring rows or any type of rows.

The cals should take about 45 seconds, give or take. The hang squat cleans should be unbroken. DU’s should take about 30-45 seconds. Goal is about 4+ rounds.