Strength
1a) 7X3 Banded Deadlifts @ 70% Bar Weight – rest 60 sec.
Done at 285#
1b) 7X3 Bench Press @ 70%, rest 60 sec.
Done at 175#
Conditioning
5 x 3 minute rounds - no break b/w rounds
Run x 200m
then:
AMRAP with remaining time
Front Squats x 5 (115/75)
Handstand Pushup x 5
10 rds + 8 reps
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