4.13 Strength

Strength

Deadlift and Press

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

Back Work: 3 rounds at RPE-8

10 RDL

10 Bent Row

10 Upright Row

10 Reverse Flys

(try using two dumbbells for the whole complex but pick a weight for Reverse Flys, since it is the hardest for most. People used anywhere from 10-30# DB’s)

Accessory Work:

Part 1: 5 rounds

5 Pullups

500 meter Bike

1:00 Rest

Part 2: 5 rounds

10 Goblet Squats

250 Meter Ski erg

1:00 Rest

Part 3: 5 rounds

10-15 Pushup

250 Meter Row

1:00 Rest

(pick only 2 of these)

Small Stuff: 3 rounds to RPE-9

1. Copenhagens
2. Glute Bridge
3. Reverse Hypers
4. Moster Walks

Team ABS: 4 rounds (:30 each)

1. Plank
2. Mountain Climbers
3. Hollow Body
4. Situps