“if you ain’t first, you’re last”
week 7 day 1
- 2 x 8 : goblet cossak squat (10 each leg)
- 3 x 3: strict/weighted pull ups
- deadlift – 2-3 sets to warm up to 70%
- 5 sets : emom : 5 deadlift @ 70%
for time (16-min)
15 – 12 – 9 – 6 -3
- pull ups
- deadlift (225/155)
- bar facing burpees