A. Dead Lift

Warm Up Then



1×1+ @95% (max Reps at this load—do not have to be touch and go; but bar cannot rest for more than 3s—STOP if you start breaking form.


B.  “Nicole”

5 Rounds for Time and Reps

400m Run

Max Unbroken Pull-ups—feet cannot touch ground or box—can stop kip but cannot come off bar 🙂 If scaling you must stick with the same band you start with.


C. 3 Sets:

60s weighted plank

60s rest

60s Chinese plank

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