Level 1

EMOM 20 mins

10 Banded Pull up

10 Front Squat

10 Push ups

10 Deadlift

Level 2

EMOM 20 mins

5/3 Pull up

10 Front Squat 65/42

10 Banded Dips

10 Deadlift

 

Level 3

EMOM 20 mins

7 Pull up

10 Front Squat 115/85

7 Dips

10 Deadlift

 

Level 4 Rx

EMOM 20 mins

10 Pull up

10 Front Squat 135/95

10 Dips

10 Deadlift 135/95

Motivation

 

 

Strength

Back Squat 1 x 20 @ about 50% of 1RM or about 80/50 pounds less than 5RM

A lot of leeway here, it doesn’t matter very much where we start on this, only that we track our weightsand that we add weight every week.

 

Mobility: couch stretch, lacrosse ball