Workout of the Day

“if you ain’t first, you’re last”

week 4 day 5

4 rounds

• 40/35 cal row
• 400m run
  • rest 3-min between rounds

accessory/pump

3 sets

• 10 inverted row
• 15 behind neck lat pull down
• 20 kb crush curls

“if you ain’t first, you’re last”

week 4 day 4

• 2 x 10 : lateral box step ups
• 3 x 6 : sumo deadlift @ 8/10 rpe

5 rounds : emom

1. 6 strict pull ups
2. 9 high box jumps (24/20)
3. 12 deadlifts (225/155)
4. 15/12 cal ski

“if you ain’t first, you’re last”

week 4 day 2

• 3 x 8: back squat @ 75%

  • rest 2 -3 min between sets

• 5 sets : emom

  • 3 front squats @ 65%

4 rounds : e2mom

1. row 250m
2. 10 t2b + 10 front squat (95/65)

“if you ain’t first, you’re last”

week 4 day 1

• 3 x 3 : sotts press (as low as possible, while maintaining balance)
• 3 x 3 : pause power snatch + ohs @ 8/10
• 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 70+%
• 4 x 3 : “touch & go” power cleans @ 70%

12-min amrap

• 12/10 cal bike
• 6 heavy wall ball (30/24)
• 3 “touch n go” power cleans @ 60%