Strength
Deadlift and Press
3 at RPE-8, then break up 12 more reps
Accessory Work:
10 Min EMOM
Min 1- 10 Single Arm Bench each side
Min 2- 10 Bench Row Each side
10 Min EMOM
Min 1- 10 Cannonball squats or Goblet Squats
Min 2- 10 Single Leg Deads (5 each side)
Challenge:
1/2 Bodyweight in calories. Stop every minute and complete 5 pullups repeat until 1/2 cals are complete
Special Sauce: 3 rounds to RPE-9
- Reverse Hypers
- 10-15 Curls
- Copenhagens
- 10-15 Tricep Extensions
- Glute Bridge
- 10-15 Lateral Raises
- Monster Walks
Team ABS: 5 rounds (:30 Each)
- Situps
- Heel Raise
- Mountain Climbers
- Plank