Strength:
DL
10-8-6-4-2
1 Drop Set
2+4+6+8+10
Conditioning:
Buy in: Accumulate 50 Pull Ups / 75 Ring Row
Every Break= 5 Buprees
Then,
21-18-15-12-9
Alt. DB snatch (22.5 / 15)
Russian Twist
Unbroken D.U ( / x 3 Singles)
Endurance
As Fast As Possible
100 Sledge Hammer
100 Double Unders
100 Knee To Elbow
100 Wall Ball
100 GHD Back Ext.
Every 2Min = 100M Run
Start With 10 Burpees
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