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)


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