Day 3
A. Back Squat 275 (7x5)
B. Max Set Butterfly Pull-ups **Warm up shoulders before doing this**
25
C. **all to be done at 85%**
10 Burpees (No Jump)
10 Box Jumps (step down)
10 GHD Sit Ups
10 Hang KB Cleans (53lb)
Row 500m (85%)
Rest
3:00
x 5
D. T2B :10/:20 x 6 (Strict as possible)
E. Back Extensions 3 x 8
Thursday (Rest and do nothing but mobilize, maybe go for a swim but keep is simple and relax!)
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