A.
5 Tough Sets
Weighted Dip x 5
(Note Any Improvement From Last Week)
B.
Deadlift
Set #1 – 5 Reps @80%
Set #2 – 4 Reps @82%
Set #3 – 3 Reps @85%
Set #4 – 2 Reps @87-90%
Set #5 – 1 Rep @92-95%
If You were able to hit all the percentages last week, add a percent or two. If not, try to hit it this week
C.
Every 3 Minutes For 24 Minutes (8 Sets)
Row 18/12 Calories
18 Russian Swings 106/70#
18 Box Jump Overs 24/20”
Record Only Your Fastest and Slowest Rounds
Optional Second Session
20 Minutes Easy-Moderate
Run, Row, Assault Bike, Or Ski Erg or Any Combination