SHAMROCK
21-15-9
Deadlift (225/155)
Push-ups
-Rest 5:00-
21-15-9
Deadlift (185/125)
Push-ups
STRENGTH
3 Sets
10 Barbell Back Extensions 45/35
20 Rotational Lateral Jumps (10 each side) 180deg, 3'/4'
10 Heel Elevated Barbell Back Squats 45/35
5 Tall Box Jumps 30/24
15/12 Cal Echo Bike Sprint
Rest 1 min b/t sets
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