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Workout of the Day

A. Back squat
Build to a moderate set of 5 @ 20×1 tempo in 12 minutes

B. 3 sets @ 85%:
50’ DB walking lunges (35/hand – 25/hand)
45s assault bike
-Rest 30s
16 step-ups, alternating (26″/24”)
45s assault bike
-Rest 90s
*Consistent assault bike rpm.

C. EMOTM 10:
1st: 3 wall climbs – nose touches wall up top, control eccentric
2nd: 1 legless rope climb + 1 rope climb w/ legs
1st: 3 strict weighted ring dips + 20s AMRAP push-ups, hand-release
2nd: 3 strict weighted chest-to-bar pull-ups + 20s AMRAP ring rows

D. 3 sets:
100’ double KB overhead carry – heavy
-Rest 60s
3 sets:
150’ double KB front rack carry – heavy
-Rest 60s
3 sets:
200’ farmer’s walk – heavy
-Rest 60s

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