A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%
B. For time:
30 Pull-Ups
40 Shoulder-to-Overhead (95/65 lbs)
40 Overhead Squats (95/65 lbs)
30 Pull-Ups
C. Optional Accessories:
2 sets of:
1-minute of Couch Stretch (each side)
1-minute of Shoulder Opener on floor (each side)
10 Inch-Worms with a Push-up
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