7.13 Strength

Deadlift and Press

3 at RPE-8, then -5% for 4 more sets of 3

Part 1: 15 minutes or 4 rounds

1. 2 Sleds
2. 5 Pullups
3. 10-15 Pushups
4. 10-15 Side Plank Pulls each side

Part 2: 15 Minutes or 4 rounds

1. 20 Cal Row or ski or bike
2. 10 meter Walking weighted lunge
3. 5 Box jumps
4. 10-15 Single leg deads each side

Special Sauce: 3 rounds to RPE-9

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

Team ABS: 3 rounds for :30 each

1. Situps
2. Bike Crunch
3. Russian Twists
4. Heel raise
5. Flutter Kicks
6. Atomic Situps