A record of what occurred here. Use it as you will.
FRI
5-10 min cardiovascular warm up @ easy pace Dislocates + pull aparts Primal movement Then: 10-1 push up ladder**in between rungs of the ladder do: 3-6x pull ups (choose a number that keeps you about 3 reps shy of failure (3 RIR) each round of work) Then:
THU
5-10 min cardiovascular warm up @ easy pace Dislocates + pull aparts Primal movement Then: Every 3 mins for 9 mins do: 20x KBS (24/16)15x Goblet squat (24/16)10x Push ups5x pull ups Workout: 3 RIR Deadlift4x5-10 Front squat4x5-10 Then: Lunges4x5-10 barbell
WED
5-10 min cardiovascular warm up @ easy pace Dislocates + pull aparts Then: 9 min EMOM Min 1. 8x burpeesMin 2. 12x thrusters @ 2x8-16kg bellsMin 3. 60 sec FLR 3 RIR Strict press4x5-10 Push ups 4x(30/30) 3 RIR 30-60 sec rest Bent over barbell row4x5-10 Dumbbell
WED
Power Endurance Day 10 Min Warm-upPrimal Movement Complex Box Jump Progression:2x5 @ 18"2x5 @ 24"2x5 @ 30" 10 Rounds:12 Cal Assualt Bike5x Barbell Thruster @ 75 Men/55 WomenRest 60 sec 50 Toes to Bar
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