Workout of the Day

Gymnastics Bodies Front Lever, Side Lever, Manna

Time to work those Abs!

Sumo deadlift 5-5-5-5-5 reps * * https://www.youtube.com/watch?v=wQHSYDSgDn8

Bench press 5-5-5-5-5 reps

10 min EMOM

Odd- TTB

Even- HSPU or HSW

*Pick a number you can maintain consistently.

*Can be strict, kipping, deficit…

3 rounds: Every 8 min complete 21-15-9 -row -Burpees

* Record time for each round

Deadlift (12-25) 10-6-3-2-2-1-1 Objective is to build to a very heavy lift with good form.

Teams of 2. Divide work as needed. Recommend section on grass with cones about 30m apart 16 Min AMRAP -15 tire flips -2 lengths wheelbarrow carry -12 burpee tire jumps -2 lengths walking lunge with single kettlebell overhead (scale to 2 kettlebells held with arms down.. or scale further to heavy farmer carry without lunge) -200m run

Back squat 10X3 @68% of 1RM *Use the same weight for all 10 sets

Front squat 3X3 @68% of 1RM *Use the same weight for all 3 sets

Strict Pull-up, W2 4 sets of 5 reps

0 Pull-ups: Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: Max reps on your own. Jump up and negative down to finish up

5 reps. 5+ Pull-ups: Normal speed up, control/slow motion down. If unbroken, add weight.