“None of us did any 30-day or 6 week bullshit. It took us years and years to get where we are. That’s the truth.”
A. Back Squats – On the Every 3 Minutes
10,8,8,6,6 add 3-5% from last week
B. 3 RFT (30 minute cap)
30 OHS @ 95/65
30 C2BPU
30 Burpees
Bonus
A. Iron Scap Protocol
B. Bench Press 75 Reps @ 135/95. Every time you break 10 GHDSU
C. 3×10 Weighted Back extensions