Squats 1×8 @ 165+ 5×5 w 195+ 1×4 w205

A1) floor press BB 5×5 120

A2) close grip chin 5×5-6 BW

A3) l-sit leg raises 5×15

Sled drags 6-7min 100yrds with reversal front backwards every 100yrds- last 3 pulls did rows

3×50′ DB walking lunges 50lbs+ burpees 40,30,30


burpees 30

mountain climbers 1min

DB rows 10 each arm

Pushup on medball 5

med ball situps 12

x 5 rounds


burpees 30

vups 50

pushups off bar 10

x 6 rounds

+ 3×30 burpees + 4×3 pull-ups+ 3x1min med ball twist+ 3×20 pushups+2×50 vups



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