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Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
2xs:
–10 Sumo Inchworm
–8ea Suitcase Deadlift
–:30 Hollow Body Plank Hold
–:20sec ea. Side Plank
Workout Prime 1x:
–5 Deadlift @ 40%
–8 Ring Rows
–5 Deadlift @ 50%
–3 Strict Pull Ups
–5 Deadlift @ 60%
–5 Wall Balls
–2 Deadlift @ 70%
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
10 Strict Pull-ups
15 Wall Balls, 14/10 lbs, 12 ft
*or 3-5 Strict Ring Muscle-ups for pull-ups
Same. Pull-Up Progressions
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
