WARM
std warmup
2x5 KB thruster 26#
2x5 double KB swings 2x26#
2x5 pullups
MAIN
A. "Little Fran" - 21-15-9
{
Thrusters 75#
pullups
}
6:36 (ugh. slow! I guess it's a PR cause I've never done that one before, but man, I'm outta shape)
5 min rest
B. 9-15-21
{
double KB swing 2x26#
DU
}
2:38
C. 4x5 Back squat 12x1
{
4x75, 5x95, 5x115, 5x135
}
D. HSHolds
4 x 15s
E. 1 Strict MU
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