5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.
Soon as you finish your set complete 10 reps Hip Thrust (5 x 10)
Then Rest 1-2min. and repeat.
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
*If you can, do the ADV so that the minute rest feels needed.
Every 2min. x 10 Rounds:
20 Air Squats
So SPRINT each round and try to finish fast!
Can you keep pace? Can you actually get faster!?
Advanced: Add anywhere between 1-5 more rounds.
A.) 10min. to get as far as possible…
Devil Press 45/25
Wall Balls 20/14 (if you can’t wall ball Thruster)
B.) 10min. AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs
C.) 10min. to finish…
15 Reverse Burpees
3min. rest between sections
Da Daily D:
5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time
Rest 90sec. Repeat 4 times total
Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run