FIT
STRENGTH
DEADLIFT
7-5-3-3-1
Build to a daily max based on feel
WOD
FOR QUALITY
EMOM X 15
5-8 PULL UPS (PICK YOUR VERSION)
10 – 16 PISTOLS OR WEIGHTED STEP UPS
5-10 RING DIPS OR MU TRANSITIONS
COOL DOWN
1:00/side Underarm Stretch
1:00/side Doorway Stretch
1:00/side Couch
1:00/side Sleeper
BURN
SWEAT STEADY
1. AMREPS 8:00
600M ROW
30 AIR SQUATS
MAX BIKE
–REST 2:00–
2. AMREPS 8:00
30 CAL BIKE
30 AIR SQUATS
MAX ROW
*PARTNER UP AND START ON 1 OR 2*
