A: Deadlift
4x10 at 50%
2x8 at 55%
B: Bench Press
Work up to a heavy triple and establish this as your 90% of your 1RM.
C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups
A: Deadlift
4x10 at 50%
2x8 at 55%
B: Bench Press
Work up to a heavy triple and establish this as your 90% of your 1RM.
C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups
In teams of two switching as needed complete:
60 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 Box Step-overs with DBs 50/35lbs
30 Cal Row
30 Burpee Box Step-overs with DBs 50/35lbs
20 Cal Row
20 Double arm Devil Press!