Paging Doctor Bubblebutt

I. Strength by Shafer- Back Squats

every 2 minutes for 12 minutes (6 sets)

8 (@60%)-4(70%)-8(65%)-4(75%)-8(70%)-4(80%)

-between each set 1 pull up hold max 15 seconds per round (bands are your friend)

II. 1 round for time 18 minute time cap

50 weighted box step ups (53/35) 20" for all

150 double unders

25 pull ups rx plus c2b pull ups

50 wall balls

150 double unders

25 c2b pull ups rx plus muscle ups


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