Warm Up 3 x 400 Meter run. 90 seconds rest between Strength Front Squat Friday Heavy 3’s 90 percent 3,3,3,3,3 Try to hit all working sets at 90 percent Wod 21-15-9 Deadlifts 275/195 HSPU (sub dumbbell push press) *5 bar muscle ups between rounds 21-bmu-15-bmu-9-bmu Sub for bar muscle ups is 10 pull ups, or...Read More
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