Strength:
1. Pendlay Row 4x8 Pendlay Row
2. 30-45 Degree Chest Supported DB Row (use 2 dumbells) 4x8 Incline DB Row
2a. wide grip pull up ME or Banded Pull-up
Conditioning:
800m Run
21 Deadlifts (185/135)
21 Pull ups
400m Run
15 Deadlifts
15 Pull Ups
200m Run
9 Deadlifts
9 Pull ups
Strength: Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...