4.20 Strength

Deadlift and Press

5 at RPE-8, then break up 20 more reps. Try to be thoughtful about your stress. If you got the 5 at RPE- 8 effort correct, then try not to return back to that type of effort.

Accessory Work

12 min EMOM

Min 1- 2 sleds or 20 weighted step ups

Min 2- 250 meter Bike

(minute 1 complete 2 sleds. This should take you :30 or so. Then at the top of the next minute complete 250 meters on the bike or find a hard effort for :30. You will do 6 rounds of this totaling 12 minutes)

ARMS and stuff: 3 rounds

1. 10-15 Curls
2. Copenhagens to RPE-9
3. 10-15 Tricep Extensions
4. Glute Bridge
5. 10-15 Lateral Raises
6. Monster Walks

Team Abs: 4 Rounds

1. MT Climbers
2. Plank
3. Bike Crunch
4. Situps