1) Conditioning (Benchmark)
“Fran”
21-15-9
Thrusters (95/65; 80/55; 65/45; 50/30)
Pull-ups; Pull-ups (15-9-6); Jumping Pull-ups; Jumping Pull-ups (15-9-6)
2) Strength
22 Back Squat Reps @80%
Break up reps however you please. Record sets.
3) Conditioning (Extra Credit)
Row 2000m or Run 1 mile
2) 2 sets of 8, 1 set of 6. Weight: 255
Gains, Gains, Gains 💪🏻💪🏻💪🏻
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1) 275# 2, 10, 5, 5
2) black: 3:59
3) row: 7:22
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1. 5:33
2. 225: 2, 5, 5, 5, 5
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