Accessories
Box Jump (Single Leg Landing)
4 sets x 1 rep each leg @ 30"
Deadlift w/ chians
1 RM
410# + 90# chain
Strict Pull Ups
3 sets x 6 reps
- Superset -
12 Pull Overs (35#)
10 Bird Dogs
45 sec Banded Glute Bridge Hold
4 sets
Conditioning
500 m Bike
50 m Farmer Carry (53#s)
20 V-Ups
16 min AMRAP
6 rnds + 12 V-Ups
Partner
20 Wall Ball (20#)
12 Pull Ups
20 cal Ski
11 min AMRAP
303 reps w/ Jake
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