7.6 Strength

Deadlift and Press

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

Part 1: 15 Min Circuit

1. 2 Sleds or 20 weighted step ups
2. 5 Pullups
3. 10-15 Pushups
4. 10-15 Side Plank Row each side

Part 2: 15 Min Circuit

1. 150 meter Row Sprint
2. 10 meter Walking weighted lunge
3. 5 Box Jumps
4. 10-15 Single Leg Deads each side

Special Sauce: 3 rounds

1. Copenhagens
2. Glute Bridge
3. Reverse Hypers
4. Monster Walks

Team ABS: 3 rounds :30 each

1. Situps
2. Heel Raise
3. Bike Crunch
4. Atomic Situps
5. Plank
6. Mountain Climbers
7. Plank Touch
8. Plank Jacks