STRENGTH
3 Sets For Quality
a1. 3-5 Strict Deficit Hspu (build)
a2. :30 Hs Hold
a3 = 10 Deficit Pushups
no rest between a1-a3, 2 Min Rest After Set
METCON
3 Rounds Each For Time
20/15 Cal Bike
10 Double Kb Hang Clean And Jerk (53/35)
Rest :90 Bt Sets
3 Rounds Each For Time
20/14 Cal Row
15 Hspu
Rest :90 bt sets
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