-
STRICT dips @ 30
20 x 1 = 20
10 x 1 = 10
Paused Front Squats
@ 205
1 x 1 = 1
@ 220
1 x 1 = 1
@ 227
1 x 1 = 1
@ 207
1 x 1 = 1
@ 225
1 x 1 = 1
@ 232
1 x 1 = 1
@ 237
1 x 1 = 1
Barbell Thrusters
@ 160
1 x 1 = 1
@ 170
1 x 1 = 1
@ 180
1 x 1 = 1
@ 190
1 x 1 = 1
@ 200
1 x 1 = 1
Boxing Heavy Bag
1 x 3 = 3 Rounds @ 3 minutes each
-
STRICT dips @ 30
30 x 1 = 30
10 x 1 = 10
Barbell Thrusters @ 185
1 x 1 = 1
Paused Front Squats
@ 205
1 x 1 = 1
@ 222
1 x 1 = 1
@ 232
1 x 1 = 1
@ 210
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 215
1 x 1 = 1
@ 232
1 x 1 = 1
@ 240
1 x 1 = 1
@ 252
1 x 1 = 1
Boxing Heavy Bag
1 x 3 = 3 Rounds @ 3 minutes
-
Paused Front Squats
@ 205
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 210
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 200
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
-
STRICT dips @ 25
25 x 1 = 25
10 x 1 = 10
Paused Front Squats
@ 210
1 x 1 = 1
@ 220
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
-
STRICT pull ups @ 75
3 x 3 = 9
STRICT DIPS
@ 25
25 x 1 = 25
10 x 1 = 10
@ 30
20 x 1 = 20
Paused Front Squats @ 80%
@ 175
1 x 1 = 1
@ 185
1 x 1 = 1
@ 192
1 x 1 = 1
@ 200
1 x 1 = 1
@ 210
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
@ 232
1 x 1 = 1
@ 240
1 x 1 = 1
-
STRICT pull ups @ 75
3 x 3 = 9
Paused Front Squats
@ 175
1 x 1 = 1
@ 185
1 x 1 = 1
@ 192
1 x 1 = 1
@ 200
1 x 1 = 1
@ 210
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
@ 232
1 x 1 = 1
@ 240
1 x 1 = 1
STRICT dips @ 30
20 x 1 = 20
10 x 1 = 10
Boxing Heavy Bag
1 x 3 = 3 Rounds
-
Paused Front Squats
@ 175
1 x 1 = 1
@ 185
1 x 1 = 1
@ 192
1 x 1 = 1
@ 200
1 x 1 = 1
@ 210
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
@ 232
1 x 1 = 1
@ 240
1 x 1 = 1
STRICT dips @ 30
20 x 1 = 20
10 x 1 = 10
-
Paused Front Squats
@ 185
1 x 1 = 1
@ 190
1 x 1 = 1
@ 195
1 x 1 = 1
@ 205
1 x 1 = 1
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 1 = 1
@ 245
1 x 1 = 1
-
STRICT PULL ups @ 75
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Paused Front Squats
@ 185
1 x 1 = 1
@ 190
1 x 1 = 1
@ 195
1 x 1 = 1
@ 205
1 x 1 = 1
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 1 = 1
@ 240
1 x 1 = 1
@ 247
1 x 1 = 1
STRICT dips @ 35
20 x 1 = 20
10 x 1 = 10
Boxing Heavy Bag
1 x 3 = 3
-
STRICT pull ups @ 75
3 x 1 = 3
2 x 1 = 2
1 x 2 = 2
STRICT dips @ 35
25 x 1 = 25
10 x 1 = 10
Paused Front Squats
@ 185
1 x 1 = 1
@ 190
1 x 1 = 1
@ 205
1 x 2 = 2
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 1 = 1
@ 245
1 x 1 = 1
@ 195
1 x 1 = 1
Boxing Heavy Bag
1 x 3 = 3