Strength
Back Squat
6 x 8
Every 3 Minutes
Workout of The Day
7 Minute AMRAP
Buy-in: 50 Wallballs 20/15
12 Deadlifts 185/135
12 Lateral Burpees
Rest 3 Minutes
6 Minute AMRAP
Buy-in: 35 Wallballs 20/14
9 Deadlifts 225/155
9 Lateral Burpees
Rest 3 Minutes
5 Minute AMRAP
Buy-in: 20 Wallballs 20/14
6 Deadlifts 275/185
6 Lateral Burpees
Wednesday
For Quality, Not for Time
30 Strict Toes to Bar
1 Mile Jog
2000 Meter Row
20-30 Minutes of Mobility
30 GHD Sit Ups
2000 Meter Row
1 Mile Jog
Thursday
For Quality, Not for Time
50 Sledgehammers
Max Distance Handstand Walk
10 Rope Climbs
50 Tricep Extensions
50 Strict Pull Ups
Break it Up into minimal sets and rest as needed
Single Arm Row
6 x 10
French Press
6 x 10
Every 2:30 Minutes
10 Minute AMRAP
5 Pull Ups
5 Wall Walks
Backwards Bear Crawl (5 – 6′ Mats, 30′)
5 Tire Flips
5 Tire Jumps
