A. Jefferson Deadlift @31×1; 4-5×5; Rest 90 seconds – https://www.dellanave.com/how-and-why-to-do-a-jefferson-deadlift/
275×5 295×5 315×5 315×5 325×4
B. WTD cliff hanger Pull up cluster @20×1; 184.108.40.206; Rest 20 seconds/ Rest 3 minutes x4 sets
BW all the way through. Very thick bar…or pipe I should say. Hopefully, it doesn’t come out of the ceiling lol. Last set I pretty much almost hit failure
C. Deadbugs; 200 reps, QUALITY only, not for time, but don’t go slow either
Hit a little over 100, then had to piece them together from there. This burnt.
150 meter all out sprint
150 meter walk
Fuckkkkkkk fuckk fuckkkk fuck fuck….I’m crippled, my abs hurt, my lungs hurt. ouch dude.