Prep
5 min aerobic warm up 10
10 scap pull ups, 10 hollow rock, 10 mountain climbers
Burgner warm up
Strength
I. Deadlift Build to a 3RM
II. Strict weighted pull ups 3-2-1-1
Conditioning
12-10-8-6-4-2
Power cleans 95/135
Push ups
Shuttle runs
Recovery
walk or row to cool down smart and speed up recovery
legs up wall- hips
Roll out glutes
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