Author: forgedbyferrara

6 x 6 back squats @ 70%

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Rest day.

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10 rounds:

500m bike erg

10 bar facing burpees

-Rest 2 mins between rounds

*Send it each round

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3-6-9-12-15-12-9-6-3

Strict Handstand Pushups

-Row 15 cals to start and after every set

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1000m bike erg

21 thrusters 95 lbs

1000m bike erg

15 thrusters 115 lbs

1000m bike erg

9 thrusters 135 lbs

1000m bike erg

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500m ski erg

15 bar muscle ups

500m ski erg

12 bar muscle ups

500m ski erg

9 bar muscle ups

500m ski erg

-Rest 10 mins

10-8-6-4-2

Deadlifts 315lbs

50-40-30-20-10

Abmat situps

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Bike Erg

10/8/6/4/2 min on, 2 min rest in between

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Assault Bike

4 x 50 cals, 3 mins rest

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Lift a heavy odd object (or attempt to).

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30 Cal Bike

30 toes to bar

30 hang power cleans 225 lbs

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