Warm up: athletes choice
A. 10-8-6-4-2
back squat
sled push
10: 275/185 8: 315/225 6: 345/245 4: 365/265 2: 385/275
im fully aware that this scale is out of reach for many. Use the heaviest weight you can to complete each set unbroken. Sled is the dog sled on black mat for 25’. Add 15-45 lbs to make it feel right.
rest as needed between sets
B. 4 sets of 20/15 unbroken chest to bar pull-ups not for time
C. Class or 10 mile assault bike.
If the bike is chosen it’s not to be completed just because but at a pace that feels like work the whole time.