• Carbs



Bench press 5x5 w 3sec pause on the last rep + pendalay row 5x5 + 5x5 candle sticks


15min EMOM 1) 10-12 x 15m shuttle 2) 1-2 rope climb RX strict 3) 2 plate decline 10-20 push ups start groups at different stations

Big Kahuna:

Work up to a heavy 3RM block squat snatch

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