A) E2M x 6 sets
– 2 deadlifts @ 86-90%
B) For time:
– 30/24 cal row
– 30 deadlifts (225/155, 185/125, 155/105, 135/95)
– 30/24 cal row
– 30 toes to bar
– 30/24 cal row
*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.
C) 3 sets:
– 16 elevated banded psoas marches
– 16 face pulls
A) Every 8 minutes x 4-5 sets:
– 400m run
– 16 push press (95/65)
– 16 alternating DB snatches (50/35ish)
– 16 box jump overs (24/20”)
– 16 wallballs (20/14)
*Switch order every set but keep times the same.
*If needed scale reps to 12s.
B) 3 sets:
– 12-15 DB lat pull-overs
– 12-15/side glute wall slides
A) E3MOM x 5 sets:
– 5 vertical press @ RPE 7-8
– 6-8 horizontal ring rows w/ pause
B) Five rounds for time of:
– 40 double unders
– 20/15 push-ups
– 10/7 strict pull-ups
*Keep movements crisp. Break up when needed.
C) 3 sets:
– 20 BB curls
– 20 tricep band push-downs