21st
AM
Run 20-30mins Z1 fasted
feel FREE…

PM
A. Back squat @30X1; 3, 2, 1, 3, 2, 1 rest 3mins
45x5, 135x5, 225x3
285x3 - https://www.youtube.com/watch?v=UpmX-PwbGnE
295x2 - https://www.youtube.com/watch?v=R6ZpSFkW6Kg
305x1 - https://www.youtube.com/watch?v=WtvfKU0-NIs
290x3 - https://www.youtube.com/watch?v=SPip4Hmpmqw
300x2 - https://www.youtube.com/watch?v=S_T_56gQWTQ
315xf - https://www.youtube.com/watch?v=Ly4dxHr3sxE
B1. SC x 1 + FS x 8; rest 90sec
45x5, 135x3, 185x3
225x(1+8) - https://www.youtube.com/watch?v=1vkEzevEWXs
235x(1+8) - https://www.youtube.com/watch?v=dO1JMBfI30o

245x(1+3) - https://www.youtube.com/watch?v=od_owUHS7wM

B2. 20 CTB chin ups; rest 90sec
ub, ub, ub, ub - https://www.youtube.com/watch?v=ff4xiqjtzAc
B3. 12-15 H SPU strict; rest 90sec x 3
15 for all sets - https://www.youtube.com/watch?v=MjNg1mEze_4
C. emom - MU x 1 + 7 ring dips - 5mins
ub - https://www.youtube.com/watch?v=tS6iv5kvCok