STRENGTH
Weighted Strict Pull-Up
-Build to 6RM
– 12 Reps at 80% of 6RM
– Max Reps 60% of 6RM
BUILD
Dumbbell Bent Over Row 12-12-12-12
RPE 8.5-9
Single Arm Lat Pull Down 24-24-24
RPE 8.5-9
Dumbbell Preacher Curl 24-24-24-24
RPE 8.5-9
Barbell Drag Bicep Curl 12-12-12
RPE 8.5-9
STRENGTH
4 Deadlifts,
70% 1RM
WORKOUT
« Core to Extremity »
Each Round For Time
3 Rounds
10 Toes-to-bars
2 Wall Walks
10 Hang Power Snatches
10 Toes-to-bars
2 Wall Walks
10 Hang Power Snatches
Rest 2 mins between each round.
WORKOUT
5 Rounds
Work 1:30
Rest :30
Zone 1
10 Pushups
10 Low Side Plank Hip Raise
Zone 2
Sprint, Rest, Repeat
10m Underhand Sled Push
00:10 Rest
Zone 3
00:30 Row Sprint
01:00 RowErg
Zone 4
MAX KB Pirate Ship Swing
MAX KB Goblet Squats In The Remaining Time
Zone 5
10 DB Skier Swing
MAX DB Up& Down In The remaining Time