Monday:

WarmUp
Row 500m
BandyHam+QH
3 Rounds
5 PullUp
5 PushUp
5 BackSquat (bb)

1) 20:00 to find 1RM – end of cycle testing.

BackSquat, full depth, use pins or get a spot if needed.

2) ForTime
30 HSPU
50m SledDrag 180/120#
30 PullUp

Cool
SmashQuads
Roll

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