Strength
Squat and Bench Press
3 at RPE-8, then break up 12 more reps. Try not to return to RPE-8 again after the initial 3 at RPE-8, so most efforts will look like this: 2 reps for 6 sets.
Pullups
3 at RPE-8, then break up 15 more reps
Accessory Work
10 Min EMOM
- Min 1- 2 sleds or 20 weighted step ups
- Min 2- 15 KB Swings or RDL
10 Min EMOM
- Min 1- 10 Landmine Press or Single Arm DB Press (10 each side)
- Min 2- 10 Landmine Bent Row or single arm Bent Row (10 each side)
“ABS”
10 Plank…when you have to break plank then do 10 calories on a machine until you have reached 10 min.
Special Sauce: 3 rounds to RPE-9
- Back Extensions
- Banded Hip Flexor March
- Reverse Nordics
- Calf Raises
Team Arms: 5 rounds
:20 DB Curls
:10 Rest
:20 Narrow Grip Tricep Pushups
:10 Rest