“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