Strength Day
Part A: 5 MIN EMOM of weighted ring dips for 6 reps
Part B: Deadlifts
5X3 at 100% of 5 rep max
2X1 at 105% of 5 rep max
1 AMRAP at 80% of 5 rep max
Strength Day
Part A: 5 MIN EMOM of weighted ring dips for 6 reps
Part B: Deadlifts
5X3 at 100% of 5 rep max
2X1 at 105% of 5 rep max
1 AMRAP at 80% of 5 rep max
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks