Strength
Deadlift and Press
8 at RPE-8, then with same weight do 3 more sets of 6 reps.
Accessory Work
Part 1: 3 Rounds
10 Bulgarian Split Squats 5 each side
10 Single Leg Deadlifts 5 Each side (you can do a floating leg or with a kickstand)
12 Min EMOM (every minute on the minute)
Min 1- 5 Pullups
Min 2- 10 Bench Row each side. (keep going until 12 minutes total, that’s 6 rounds)
Special Sauce: 3 rounds to RPE-9
- Copenhagens
- 10-15 Curls
- Reverse Hypers
- 10-15 Tricep Extensions
- Glute Bridge
- 10-15 Lateral Raises
- Monster Walks
Team ABS: 16 Rounds
:20 work/:10 rest
Alternate these movements once you get fatigued with one go to the next
- Plank Jacks
- Weighted Situps
- Side Crunch left
- side crunch right