STRENGTH:
EMOM 10 of:
ODD: 3 Deadlifts*
EVEN: Strict Pull-ups**
*Deadlifts*
-Build through sets to RPE 8.5 (1-2 reps left in tank)
**Strict Pull-ups**
-ADVANCED: 10-12 Strict Pull-ups (Does not need to be UB)
-INTERMEDIATE: 6-9 Strict Pull-ups (Does not need to be UB)
-BEGINNER: 6 Banded Strict Pull-ups (Full ROM. Controlled Reps)
CONDITIONING:
Every 4 Minutes for 5 rounds:
10 Burpees Over Rower
15/10 Calorie Row
10 T2B
10 Shuttle Runs (25’ out and back)
*At RPE 9 (Very Hard Intensity / Not all out sprint)
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———FITNESS OPTION———
STRENGTH:
EMOM 10 of:
ODD: 3 Deadlifts*
EVEN: 12 Ring Rows
*Deadlifts*
-Build through sets, focusing on form and spinal integrity.
-Do not exceed RPE 8 (2 reps left in tank)
CONDITIONING:
Every 4 Minutes for 5 rounds:
10 Burpees
10/7 Calorie Row
10 Half Burpees ( https://youtu.be/KueBSTDaFq8 )
10 Shuttle Runs (25’ out and back)
*At RPE 9 (Very Hard Intensity / Not all out sprint)
