Strength
Strict Pull-Up
4 Sets of 1.1.1.1 reps
Rest 10 seconds between reps and,
Rest 2 minutes between sets
*Note: Weight or band assist as needed
“Burn Notice”
4 min amrap:
Barbell thrusters @95/65lb
– EMOM, including min 0, perform 4 shuttle runs
–rest 2 min–
4 min amrap:
barbell front squats @95/65lb
– emom, including min 0, perform 4 shuttle runs
–rest 2 min —
4 min amrap:
Cal assault bike
– emom, including min 0, perform 4 shuttle runs
*(42.5/30kg)
Scaling:
– Scale barbell to 75/55 (35/25kg).
– Scale from 4 Shuttle Runs to 3 if they take longer than 30 seconds.