Friday May 3rd
Option A) Wtd Back Rack Lunge (Forward) x 6r (Total/Build)*
- *Goal: 2x bodyweight x 70% ← This will take time. Do NOT rush this.
- Strength is gained in the range it is trained!
Option B) Front Squat Find 5RMFTD (BOF)
Complete 16 Sets = 32:00
:90 On :30 Off
- 5 Deadlifts + 5 Hang Power Cleans + 5 Split Jerks, 95/65# + 10 Alt Split Jumps + 5 No Jump Burpees
- 3-5 Ring or Bar Muscle-ups* + ABike or EBike in the remaining time
*15 Ring Rows or 8 Butterfly Pull-ups w/ Feet together/Tight Position
A: Is an AMRAP. Start from the beginning each new set not where you left off.
B: Complete the gymnastics then spend the rest of the time on the bike.
Complete 4 Sets
Alt Db Biceps Curl x 8r
Long Bar Skull Crushers x 15r
Complete 2 Sets
:30 Wtd Pike Stretch
Couch Stretch 1:30 e/s
Capsule 1:30 e/s