Workout of the Day

A. Push Jerk @75%: 8 Sets – 3 RepsB. Close Grip Bench: 8 or 5 Reps (+5lbs from 7/4) – 3 Sets 

*If you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.

C. Weighted Pull Up: 5 Sets – 5 Reps 

*Tough but doable weight for 5 Reps (Heavier than last time)

*Body Weight

*Smallest Band Possible

For Time: 


30/20 Cal AD

20 Bar Muscle Up

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