The Duck Flies at Midnight

The Duck Flies at Midnight



Shoulder Press

B: 3 x 12

I: 3 x 10

A: 3 x 5




30 Clean and Jerks

Rest 2 Minutes

3 Max set muscle ups or pull ups.

Rest 1 Min between sets.



L Hang Holds, 4 x :10


Lying Side Twist w/ band, Upward Dog



10 x 100M Sprints @ 100%

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