06 25 18

P

A. Back Squat: 5@36%, 5@45%, 3@54%, 5@68%, 3@77%, ME@86% (1RM + 20lbs)

 

q(1:30) x 3 sets:

B1. 8-10 Strict CTBPU

B2. 12 Glute Ham Raises

 

C. 3RFT:

40-30-20 Wallballs

Run 400m

 

*D1. 3×14 GHDSU

*D2. 3×14 Hip Extensions

 

F

A. same

 

q(1:30) x 3 sets:

B1. 8-14 Lat Pulldowns/Assisted Pullups

B2. 12 Glute Bridge (hold 1 sec)

 

C. 3RFT:

40-30-20 Air Squats

Run 200m or Bike 25/20 Cals

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