Day 13
Warmup
3 rounds
*Don't rush your warmup. Execute each movement with a focus on quality. On the machine, you should increase effort each round
3:00 Fan Bike
3:00 Row
+
3x
10/10 Single Arm Deadlift
5 - 8 Strict Pull Up
5 Max Output Box Jump 24"/20"
Strength
Power Clean + Power Jerk
5 x 3 + 1
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Deadlift
1 x 15
1 x 12
1 x 8
4 x 5
MetCon
EMOM 32
1.) 15/11 Cal Row (:45)
2.) 10 Sandbag Squat 150/100
3.) 14/10 Cal Fan Bike (:45)
1 Legless Rope Climb + 1 Rope Climb
Accessory
Toes Up Stiff-Legged Deadlift
3 x 15
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Single Arm Dumbbell Press
3 x 15/15
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3x
30 Weighted Russian Twists
20 Slow Knee Tucks