04 29 23

A. q(3:00) x 5
1 pause FS + 2 FS + 1 pause FS
*70-75% of 1 RM
*2sec pause in the bottom position

B. FT in Teams of 2
42 FS (135/95) or GS
18 sRing Dips or pushups
30 FS (185/125)
30 sRing Dips
18 FS (205/145)
42 sRing Dips
*1 PWAT on all movements
*Take the bar from the rack on FS
*try to pick a partner you can share a barbell with

Extra: 3-4 RFQ
15 supinated banded pull aparts
5 DB jefferson curls or GHD back extensions
20sec L / 20sec R Star Plank Holds