A.
Warm up
B.
Front Squats
10 x 40% w/ 2 sec. Pause
10 x 50% w/ 2 sec. Pause
3 x 60% w/ Pause
3 x 80% w/ Pause
3 x 85%
3 x 90%
16 x Tricep Extensions (Heavy)
C.
5 Rounds For Time
55 Double unders
12 Strict pull ups
8 Strict HSPU
4 Deadlifts @80%
D.
27 Cal Row|Bike
Rx Program:
Bench Press
10 x 40% w/ Pause
10 x 50% w/ Pause
3 x 60% w/ Pause
3 x 80% w/ Pause
3 x 85%
3 x 90%
10 x Weighted Back Extensions
O/H Squats
2 x 4 Warm up sets
3 x 4 @80%
10 Min. EMOm
7 O/H Squats 95/135#
10 HSPU
