A. Back SqT - up to 3RM
*SqT with Bands up to set before you go for 3RM, light bands for all.
+ 1x3 @95% + 1x3 @90%
220x3
231x2
Didn't do drop sets
B.
1k Row
3 rds of,
10 Front SqTs #123
8 Hang Cleans #123
6 Shoulder to overhead
then,
10 Muscle Ups
13:36 HPC killed me (shocker). MU did 7/3.
C. Weighted Plank Holds 4 x 1 min holds; ascending in weight
*proper flexion position is key here
10kilo
45kilo x 2
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