Strength Training:
Overhead Squats 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 235x 4, 4, 4, 4
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 60x 5, 5, 5, 5, 5 (PR!, Go up 5 lbs)
Conditioning:
AMRAP in 10:00 of:
- 5 Strict Chin Ups
- 10 Wall Balls
Score: 7 Rounds
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