Monday 2/1

Spoto Press
8x3@65%

Close Grip Bench
1x8 (add 5# from previous)

Accessory:

Weighted Pull-Ups
5-5-5

Finisher:

3 Rounds
- 10 Plyo Push-Ups
- 25s Hollow Hold
- 1 Legless Rope Climb

 

Thursday 2/4

Deficit Deadlifts
2x5@65-70%

Deadlift
1x8 (add 10# from previous)

Accessory:

Heavy Russian KB Swings
3x10

Ring Planks
3x60sec

Double Banded Good Mornings
3x15

Finisher:

Unbroken 200m Farmer Carry AHAP

 

Saturday 2/6

Tempo Back Squats
5x3
(2-1-X-1)

Back Squat
1x8 (add 10#)

Accessory:

3 Rounds
- 20 Straight Arm Banded Lat Pull Downs
- 10 Pistols
- 10 Evil Wheels

Finisher:

SWOD Team Relay
- 8 Minute AMRAP Dog Sled Laps
(Class Split in Half. Keep Sled Moving)