- Back Squat - 3 sets of 5 reps @ 85% of 1 rep max
- Press - 3 sets of 5 reps @ 80% 1 rep max
- 20 jumping squats - 1 jumping pull up
- 19 jumping squats - 2 jumping pull ups
- 18 jumping squats - 3 jumping pull ups
- 17 jumping squats - 4 jumping pull ups
- etc...
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