Bench Press 3 x 5; add 5lbs. from your last heavy set of 5
Every minute on the minute for 10min perform:
2 Deadlifts 275/155
1 Rope Climb (or 5 strict pull ups)
Row 250m x5 @105% of 1k pace
Every minute on the minute perform:
1 Jumping muscle up or 1 muscle up and 12 hollow rocks x10min
Post your loads to comments.