Wednesday, Jan 8th, 2025
Strength
Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy
Conditioning
“Mind Flayer”
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20”
Optional Accessories
3 Sets, For Quality
10 Chest Support Dumbbell Batwing Row
12-15 Ring Hamstring Curls
6/6 Ring Archer Push-Ups
