3.23 Strength

Mid-shin pause Deadlift and Forehead Pause Press

5 at RPE-8, then break up 20 more reps.

Accessory Work

Part 1: 3 rounds

5 Pullups into 10-15 Bench Row Each side (the pull-ups are supposed to pre-fatigue you before you go into the bench row)

Part 2: 12 minute circuit (circuits are not supposed to be crushing but try to keep moving. Like an RPE-7 or 8 effort)

1. 15 Swings
2. 2 sleds
3. 250 Meter Bike
4. 5 Box Jumps

Small Stuff: 3 rounds to RPE-9

1. Copenhagens
2. Glute Bridge
3. Monster Walks
4. Reverse Hyper or back ext

ARMS: 3 rounds

10-15 Curls into Dips to RPE-9

TEAM ABS: 6 Rounds

:45 Weighted Situps or situps

:15 Bike Crunch