A) E3MOM x 18 min (6 sets):

– 4 front squats @ 4111

*All sets at or heavier than heaviest on 1/13.

 

B) 3 rounds for efficiency:

– death march x 20 reps

– single arm hang x 20 sec/arm

– reverse sled pull x 1 lap (heavy but consistent pace)

– single arm DB press x 8 per side @ 2111

– ring bicep curl x 10 @ 2111

*If there is pain experienced with the single arm hang then substitute a double arm hang for 10-20 seconds or single arm grip switches for 10-20 reps.