STRENGTH
Weighted Pull-up
4-4-4-4-4-4
BUILD
AMReps x 5 Mins
Strict Pull-up
4 Rounds
12 1 1/4 DB Bench Press
16 Barbell Bent Over Rows
3 Rounds
12 L/12 R Single Arm Landmine Rows
16 Incline DB Bench Press
20 Banded Straight Arm Pull Downs
STRENGTH
Back Rack Reverse Lunge
16-16-16-16
WORKOUT
For Time
3 Rounds
25/20 Assault Bike Calories
25 Sit-ups
25 Wall Balls
POWER OUTPUT
Work 14 Mins
Rest 1 Min
2 Rounds
Zone 1
8 KB Single Deadlift
8 KB Single Leg Step up (Hang)
00:20 Rest
Zone 2
8 M Underhand Sled Push
Zone 3
10 DB Rack Squats
40 DB Plank Touch
FINISHER
Work 40 Secs
Rest 20 Secs
4 Rounds
Zone 1
Row Sprint @RPE 9
Zone 2
KB Russian Swings
Zone 3
DB Squat Cleans
Zone 4
Burpee Broad Jumps