A. Back Squat
5 sets x 5 reps @ 32x1 Tempo @ 70%
Rest 90 seconds between sets
B. 3 Sets
10 Burpee Box Jump Overs 24/20"
100m Farmers Walk 50/35#
10 Hang Clusters 95/115/135 - 65/75/85
**Increase weight each set. Goal is to be able to cycle barbell with a taxed grip and high heart rate.
Rest 3 mins Between sets
3 x Max Reps Wide Grip Pull Ups
Superset 5 negative descent pull ups @ 5 second tempo
3 x 15 Pendlay Rows
Superset with burnout Seated Banded Rows
3 x 15 Back Ext w/ 20-30 second superman hold on last rep