Grandma's Tarter Sauce

I. Shafer Strength Program

Tempo Back Squats 5x3

3 seconds down

2 second pause at the bottom

*between sets accumulate 25 strict pull ups*

(rx plus strict c2b pull ups or weighted strict pull ups)

II. 14 minutes

1,000m Row

1.5 Mile Assault Bike

with time left amrap of burpee box jumps

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