WARM UP 3Rounds
100 m run
5 strict Pull ups
10 push ups
15 squats

Back Squat @70% – 10×2

Squat Straight Weight Top Set:

1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max. When you come to a week where you fail, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart

Conventional Deadlift @~50% + ~30% Band Tension – 8×1


10 Minute AMRAP:

1 Rope Climb Ascent

3 Muscle Ups (9 pull ups+ 9 DIPS)

5 Snatches (135/95)


Barbell Lateral Step Ups – 3×10
Glute Ham Raises 3X 12
Strict Reverse Hypers (no swing) – 3×20


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