BSq int (low # sets) + mixed MAP sets (long sets)
Back Squat @ 20X1, 5-4-3, 4 min - all tough sets
225x5, 230 x 4, 238 x3
+
3 sets @ high effort:
15 thrusters @ 45lbs
9 chest to bar
15 box jumps - 20"
9 toes to bar
15 cals Airdyne
9 push-ups
Rest same as work time
*Mix and match per set
2:55 for 2 sets orders were as listed then the reverse of what's listed
Third round: t2b, thrusters, cal row, c2b, push up, box jump
T= 3:16. Broke up c2b and push ups
Had to sub row for air dyne on all sets. Our 1 air dyne is always being used and I didn't feel like waiting.
8
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