Warmup 2x
Short lap
10 EB OH squats

10 ring rows
10 pushups
10 KB swings

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

MetCon - COMPARE THIS WORKOUT TO MONDAY, WEEK 3 (July 25)
20min AMPRAP
1:30 jump rope (SU or DU)
Max Kipping Pullups
*score is total pullups

Comment