deload

  • 2 x 10 : front foot elevated split squat
  • 3 x 8 : front squat @ 65% of max (5-10lbs heavier than last week)

3 rounds : emom

  1. 100m run
  2. 9 strict/banded pull ups
  3. 40 double unders

rest 3- min

at min 12:00 – 25:00

2 rounds

  • 400m run
  • 80 double unders
  • 20 pull ups/jumping pull ups