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Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3241 days ago)

3.2.2026


(Check In)
Warm-up
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

1 set:
30 jumping jacks
5 ring rows
5 scap pull-ups
5 strict pull-ups
5 front squats
5 push presses
5 thrusters

3 sets:
2-3 thrusters
2-3 weighted pull-ups
5 burpees
– Rest 1:00 between sets.
– Build to workout load.

Strength
Strength III
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.

Workout
5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest

Stretching
1 set:
1:00 child’s pose