6.22 Strength


Deadlift and Press

3 at RPE-8, then -5% off for 3 more sets of 3 reps

Accessory Work:

10 Min EMOM

  1. Min 1–10 Single Arm DB Bench Press each side
  2. Min 2– 10 Bench Row each side

10 Min EMOM

  1. Min 1– 10 Cannonball Gob Squat
  2. Min 2– 10 Split Squats 5 each side

Cannonball squats are a more “quad-centric” squat with a narrow stance and heels are more elevated. You might be limited in your range of motion, but get a little uncomfortable and see how far down you can go. This is a good quad tendon and patellar tendon strengthening exercise. Start with lighter weight and progress, but I would rather you have more depth not more weight. Don’t sacrifice depth to add more weight.


1/2 Bodyweight in Calories on the bike. Stop every minute and do 5 pull-ups until you have done 1/2 your bodyweight in calories.

Special Sauce: 3 rounds to RPE-9

  1. Copenhagens
  2. 10-15 Curls
  3. Glute Bridge
  4. 10-15 Tricep Extensions
  5. Reverse Hypers
  6. 10-15 Lat Raises
  7. Monster Walks

Team ABS: 6 rounds (:30 each)

  1. Weighted Situps
  2. Russian Twists
  3. Plank Drag

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