A) Every 3 minutes x 6 sets:

– 4 deadlifts @ 72-75%

– 4 bench press @ 72-75%

 

B) 3 sets for quality:

– 8/side front foot elevated split squat on 45lb plate

– 8 weighted or 4 negative pull-ups

*At or above last week’s heaviest set weight.

 

C) 3 sets:

– hand over hand bent over sled pull x 1 length

– max effort set of diamond push-ups

– 4 BB curls with 8 second eccentric