Thursday

"Ab-solute Zero"

3 Sets: 

2 Minute Bike Erg Calories 

1 Minute Toes to Bar 

Rest 3 Minutes 

2 Sets: 

2 Shuttle Runs

1 Minute Toes to Bar 

Rest 3 Minutes 

1 Set: 

2 Minute Row Calories 

1 Minute Toes to Bar

-‍

Accessory

Sled - 6 sets x 50ft AHAP

Rest 1-2

—-

Wednesday

Sumo Deadlift

3 Sets: 

5 Sumo Deadlifts  

* Same Weight Across 

* Aim For 78% 1RM

"Move The Chains"

AMRAP 12: 

12 Alternating Dumbbell Snatches 

18 Push-ups 

Dumbbells: (70/50)

* 60' Single Arm Farmers Carry Between Stations

—-

If time permits

Calorie Row - AMRAP 10 - RPE of 6/7

Rest 2 minutes

For time - Calories from above

Tuesday

"Damn Daniel"

For Time

50 Pull-ups 

400 Meter Run

32 Thrusters 

800 Meter Run

32 Thrusters 

400 Meter Run

50 Pull-ups 

Barbell: (75/55

———-

Lethal Legs

4 Supersets:

15/12 Cal Bike Erg (Damper 10)

10 Meter Double Dumbbell Walking Lunge @dumbbell(70/50)

Rest 2 Minutes Between Sets