4.6 Strength

Strength

Deadlift and Press

5 at RPE-8, then break up 15 more reps

Accessory Work:

Part 1: 5 rounds

5 pull-ups

500 meter Bike

1:00 Rest

Part 2: 5 rounds

10 Gob Squats

250 meter Ski

1:00 rest

Part 3: 5 rounds

10-15 Pushups

250 meter Row

1:00 Rest

(pick 2 of these. Don’t come out too hard, keep building each round. Maybe start at 70-75% and by the 5th round you need to be around 90-95% effort)

Small Stuff: 3 rounds

1. Copenhagens
2. Glute Bridge
3. Reverse Hypers or Back Extensions
4. Monster Walks

Team ABS: 3 rounds (This might be one of the hardest ones we have done in a while. So get ready!)

:30 each

1. Situps
2. Heel Raise
3. Flutter Kicks
4. Plank
5. Mt Climbers
6. Plank Jacks