| Warmup 12:00 EMOM Min 1 4 alternating back rack lunges to strength weight Min 2: 3 3 second up and down strict pullups/negatives Min 3 :30 double unders |
| Lift 5 Sets on the 2:00 start 5 back rack lunges/leg–if you did this last week, try to do every set at your heaviest set from last time. If you didn’t, pick one heavyish weight and stay there 12 ring rows |
| Workout 7 2:00 rounds for max reps 12 box jump overs 24/20 Max strict press 2xpurple/blue No rest, just get on the carry every 2:00 Rx+strict hspu |
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