Day 48

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

Day 45

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups

7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

Day 43

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Bench Press (5 x 5) @ 75%

D. MetCon (AMRAP) x 15 minutes,

250m Row

15 Push-ups

Day 41

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Bench Press (10-5-5-5-5-3-1)

D. Accessory Work Superset

DB Floor Press (3 x 20)

Face Pull (3 x 20)