Day

  Intermediate Power: EMOM for 8 min – 3 Tall box jumps *Challenge yourself Strength: 5 Rounds – 5 Floor presses @ 65% 5 One arm rows / side @ 25% Muscular endurance: 4 Rounds – 8 Supinated pull-ups 8 Good mornings Metabolic conditioning: 10 Min AMRAP – 8 Alternating one arm... READ MORE

  Intermediate One rep max testing: Choose a lift (optional) *This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR. Strength: Deadlift – 3 x 10 @ 45 – 55% Muscular endurance: EMOM for 8 minutes – 5 Thrusters *go heavy... READ MORE