Monday, April 17th

Deadlift: 15 minutes 1×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 2×3 at 80% rest 60-90s 1 max set at 80%\

Strength – we’re going to be doing 5 sets at 70-80%. First 2 sets should be sets of 5 at two percentages then 2 sets of 3 at 80%. The final set will be a max effort set to form failure, so we should see an increase in reps overall here.

4RFT: 13 min cap 5 Bar Muscle Ups | 5 Pull Up + Dips | 5 Ring Rows + Dips 10 Bar Facing Burpee | step overs | burpees 15 Front Squats 115/85 | 95/65 | 75/55

Workout – the front squat weight should be able to be completed in two sets throughout the workout. Burpees should be moderately paced so that we don’t waste time dropping the bar multiple times.