A2. Back Extensions; 10-15 x 3 sets; 60s rest.
B. 5x
400m Run- 1/4mile run on treadmill or 2 laps of hall
Max Rep Pullups
Preferrably no rest- shoot for bigger reps on PU, if using assistance get a minimum of 10 reps per round.
C. Farmer Carry; 60s on/60s off x 5-10 rounds.... increase wt. for each set until unable to increase without loosing grip of good posture.
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