Warmup plus:
Max Pull Ups

Strength
10 x 5 Shoulder Press
5 x 10 Lateral Raise
5 x 10 BB Curl
5 x 15 Dips

Conditioning for time:
100 x Ball Slams

Abs 3 rounds:
20 x Sit Ups
20 x Back Extensions

Simple and effective…give it all you’ve got!

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Comments
  1. ffscottbower says:

    5:08 with a 20lb sandbag

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