Ass Sauce

I. Strength by Shafer

Pause Deadlifts 3 sets of 8 @60% of max

-90 second plank after each set-

-90 second rest after plank-

II. 18 minutes

$ in- 1 mile assault bike

with time left amrap

25 sit ups

50ft. Oh Lunge (45/25)rx plus 2kb 44/26

100ft. bear crawl rx plus 50ft. handstand walk

200m Run


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