STRENGTH
4-6 rounds, for weight, of:
16 Back Rack Lunges (8/side)
5 Weighted Chin-Ups

In an 18-20 minute window complete 4-6 rounds working up to ghe heaviest weight you can for lunges and chin-ups. Substitute chin-up negatives or chin-over-bar holds for chin-ups.

CONDITIONING
AMRAP, in 5:00, of
5 Chest-to-Bar Pull-Ups
5 Front Squats (115/75)
5 Chest-to-Bar Pull-Ups
5 Shoulder-to-Overhead (115/75)

Rest 1:00 between AMRAPS, and repeat for a total of 3 AMRAPs. Start where you left off each time. Score is total rounds.

BURN! (9:30am)
EMOM, for 30:00, complete:
Min 1: 12/10 Calorie Row
Min 2: 40 seconds DB Front Squats (45’s/30’s)
Min 3: 12/10 Calorie Bike
Min 4: 40 seconds Lateral Lunges (45/30 only one)
Min 5: 40 seconds of Russian KB Swings (heavy)
Min 6: Rest

EXTRA:
With your toes on 5-10lb plates, hold 2 DBs in your hands and complete as many RDLs as possible in 5:00 with a 2-3 second descent.