Strength Day – This is an opportunity to focus on the strength aspect without having to worry about saving yourself for a conditioner. You want to be starting around 90% for your first set for section (A).

Strict Pull Ups (overhand grip) again focus on not starting to light if adding weight or if banded, find a band you can do no more than 2-3 max.

See you in class. 💪🏻


Back Squats

2-2-2-2-2 @90%+ of 1RM

Rest 3mins


Strict Pull Ups


Rest 2 mins


3 sets of for 6mins

30-45sec Hollow Rocks

30-45sec Back Extensions

Rest 1min