5.16 Strength

Strength

Squat and Bench Press

8 at RPE-8, then use the same weight for 3 more sets of 6 reps

Pullups

8 at RPE-8, then 4 more sets of 6 reps

Accessory Work

Part 1: 4 rounds

10 weighted Step ups to RPE-8 (5 each side) into 250 meter Ski

1: 00 rest between rounds

Part 2: 4 rounds

10 Single Leg Deads 5 each side into 10-15 Push Press (usually this is similar weight)

Rest as needed between rounds

Special Sauce: 3 rounds to RPE-9

1. Back Extensions
2. Calf Raises
3. Banded Hip Flexor March
4. Reverse Nordics

ABS: 3 rounds

10 Wheels

20 Weighted Situps

1:00 Plank

The GUN Show: 4 rounds

:20 Curls

:10 Rest

:20 Curl Hold

:10 Rest