Friday the 29th of July.


Strength : Part A


Pause Deadlift : 4 x 4 @ 50-60%


Pause 3 secs below Knee


Every 2 mins


Strength : Part B


Pause Bench Press 4 x 4 @50-60%


Pause 1 inch from chest.


Conditioning : For Time


21-15-9 Pull ups/Rows


15 Box/Steps overs + 10/8 cals after each set.


Time Caps 10 mins




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