312.566.7201

A: MAX effort deadlift

20:00 to establish 1RM deadlift

perform 6-8 strict pull-up between working sets

 

B: tabata ball slams

8 cycles – 20:10

 

C: Mobility

10:00 to improve yourself

 

D: baseline

500m row

40 squat

30 sit-up

20 push-up

10 pull-up

 

bonus: AMRAP3

burpee + rope climb challenge