alternate front squat+thruster 3×13
3×13 alzate lat
combo:
4 squat+ 3 pullups
4 squat+ 3 pullups
4 squat+ 3 pullups
4 squat+ 2 pullups
4 squat+ 2 pullups
4 squat+ 2 pullups
4 squat+ 1 pullups
alternate front squat+thruster 3×13
3×13 alzate lat
combo:
4 squat+ 3 pullups
4 squat+ 3 pullups
4 squat+ 3 pullups
4 squat+ 2 pullups
4 squat+ 2 pullups
4 squat+ 2 pullups
4 squat+ 1 pullups