1. 20mins: 1RM Front Squat
2. EMOM x12:
ODD: 40 Double Unders
EVEN: 12 Burpees
Notes: There is a 40 second cap on each piece of work.
1a. 3×4-5 Wtd Strict Pull Ups, rest :60
1b. 3×6-8 Strict Ring Dips, rest :60
1c. 3×10 Back Rack Lunges, rest :90
Notes: Ring Dips should be performed in 1 set. To get the most out of them ensure full range of motion (add bands if necessary and if bodyweight is easy add weight).
2. 6 Sets:
:30 Row at very hard effort
4:30 Rest – accumulate 20 bodyweight Glute Bridges during rest
Notes: Record Avg Watts for each set.
“Suck it up, and one day you won’t have to suck it in.”