Warm Up
Row 4 min (sprint the last :10 of each min
4 rounds
6 Pause Goblet Squats
6 KB RDL
:20 Squat Stretch
Strength
20 Min
4 sets of 4 squats at 85%
Use a belt, knee sleeves, and top level form to be able to push and get these big heavy sets done!
Workout
1 lap medball carry
15 toes to bar
50 Wallballs
15 Toes to Bar
Rest 2 min
Repeat
15 min cap
T1: Modify as needed
T2: As written
T3: Unbroken wallballs
Durability and EXTRA
125/100 cal Row*
*Every 2 min including start 5/3 Ring Muscle Up
4 sets
10 Wide Grip Bench Press
15 Straight arm lat pulldowns (machine)