Am5,6,9,11 pm 3,4,5,6

Front squat 3-3-3-3-3 (90 sec Rest)

*with a 3 second hold at the bottom. First set is 60% of 1RM, then increase after that. GET HEAVY AND STAY TIGHT AND ACTIVE AT THE BOTTOM!!!

6 Rounds: (18 min max)

200m Run

7 reps Deadlift (275#, 155, or a weight you can get 10-12 reps straight)

14 reps Hand Release Push-ups

.CF Inferno


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