BACK SQUAT
3 sets of 9 (64-68-72%)
*after each set, :30 unbroken hang from pull-up bar followed by a pull-up (do not come off bar)
200-215-225lbs
CONDITIONING
3RFT:
9 DB thrusters (30)
8 jumping lunges
7 burpees
time cap: 9 minutes
6:15
MIDLINE
2 sets:
20 hollow rocks
20 back extensions
:20 hollow hold
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