May 10th

Strength: deadlift 3×6 @ 65%


21-15-9 reps

Deadlift 225/155#

Box jump overs 24/20


Core: 3xme plank 30 sec rest between sets

On ramp:

Shoulder press with PVC Shoulder mobility circuit

Shoulder Press out of rack

Knee to elbow progression

3 rounds for time:

300 M Row (SDHP)


10 barbell push press

One groups will rest while

2nd group goes for each


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