Chin-up
8(0-0-0-0)
Hammer Strength Row
8(270-270-270-270)
Nautilus Plate Load Pullover
8(150-150-150-150)
Deadlift
8(225-225-225-225)
3 rounds:
12 Dumbbell Shrug (80)
15 Flex Rear Delt Fly (100)
Hammer Strength 4-Way Neck
12(70) 10(70) 8(70)
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5 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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