3 minutes on 90 sec off x5
400m run then AMRAP
12 Bupree BJ overs 24/20
8 HSPU
4 TGU 24/16 KG KB (2 per arm)
3 minutes on 90 sec off x5
400m run then AMRAP
12 Bupree BJ overs 24/20
8 HSPU
4 TGU 24/16 KG KB (2 per arm)
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows