Strength: Back squat
2-3 Warm up sets
5x5 Working Sets (add 10lbs from last week)
Pull ups, Holds, Progressions
Conditioning:
3 rds
3 min Amraps
2 Deadlifts (275/185) (255/165) (225/135)
4 push ups
6 planking burpees
1 min rest after each round
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