23/10

A:

Back squat

30X2 x 4 for 5 sets

( 3 seconds down, 0 seconds in the bottom, Xplode up, 2 seconds at the top before starting your next rep)

* Pick a weight that you feel you can proficiently do this with, goal in the 68-78% range*

Rest 2 to 3 minutes between sets

B:   NOT FOR TIME

5 sets of each

Pull ups X03 X 5 reps

(Xplode up, 0 seconds at the top, 3 second descent, repeat)

R: 1 min

ME L-Sit with rings

R:2 min

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