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Strength

15mins to 3RM Back squat (Aim for 5-8 lbs heavier than 5RM)
-then-
2x3 @80%

If you found 3RM last week then do:
10x1 @100% of 3RM
-rest exactly 45secs between each set-

WOD

100 DU
25 Pull ups
50 Wall balls 20/14
50 DU
50 Wall balls
25 Pull ups
100 DU

*13min time cap



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