Warm up
2 minute row
20/20 side planks
20 second active hang
Then
3 rounds
2 wall walks
4 negative pull ups
6 (3/3) single arm deadlifts -increase weight each round
Strength
Deadlift 1x4
Then 20s of
Strict press
Front squat
Barbell row
Bench press
Conditioning
Elizabeth 21-15-9
Power cleans 135/95 Ring dips
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