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Workout of the Day

A. Front rack hold
3x20s, 2x10s; Very heavy; Rest 90-120s
*Shoot for heavier than 1RM front squat on 10s sets.

B.E30s for 3 min:
1 sumo deadlift
+
(Rest 2 min)
+
EMOTM 3:
1.1 sumo deadlift
*Tough but fast weights.

C. EMOTM 8:
1st: 45s bottoms-up waiter’s walk, right
2nd: 45s bottoms-up waiter’s walk, left
-Into
EMOTM 8:
1st: 45s waiter’s walk, right
2nd: 45s waiter’s walk, left

D. 10 min AMRAP @ 85%:
3-6-9-12-15…strict handstand push-ups
2-4-6-8-10…D-ball over shoulder (100/70)
*10 assault bike calories b/w sets.
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(Rest 5-10 min)
+
10 min AMRAP @ 85%:
3-6-9-12-15…strict chest-to-bar pull-ups
4-8-12-16…Russian KB swings (70/55)
*10 assault bike calories b/w sets.

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