| Lift 18:00 to hit: 4 sets of 3 back squats at 90% after each set, do some sort of strict hspu work: Level 1: seated z press x 8 reps level 2: pike hspu x 4-8 reps level 3: 50% of your max shspu set. if you don’t know, find it in set 1, then do 40-50% for the last 4 sets |
| Workout 3 rounds for time with a 12:00 cap 400/300m row 20 Pushups 10 box jump overs 24/20 5 db thrusters 2×50/35 |
| On your own mobility 10 db external rotations/side 1:00 box pigeon/side x 2 sets Then get 5:00 of easy cardio in |
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