Accessory Work

15 strict pull ups

5 strict HSPU (:02 negative)

1:00 low plank hold

“Fancy Nancy”

5 rounds

400m run

15 DB thrusters (50/35)

*22 min cap*

Bonus Work

Deadlift 3×7 @55%

3 rounds

:30 L sit

20 weighted russian twists