Triple X O.G. Murdah
I. Strength by Shafer
3 sets of 8 Pause Deadlifts @55%
(pause 2-3 seconds at the knee with tight core then finish lift)
-90 second plank after each set-
-90 second rest after plank-
II. cash in-
400m Row
1/2 mile bike
400m Run
then 3 rounds
15 hang cleans (135/95) rx plus (165/115)
50ft. OH Lunge (45/25) rx plus (2 kb 44/26)
cash out-
400m Row
1/2 mile bike
400m Run
(18 minute time cap)
