MOB: Full body
WU: 6 front rack lunges. 6 pullups.
S: Deadlift: BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×3@70% 1×3@80% 1x max reps@90%
C: 30-20-10 reps for time of:
Front rack barbell lunges (alternating legs) 95/65
THIS WORKOUT HAS A 10:00 CAP.
*If you did PrimalFit on Saturday, perform wallballs at weight of choice instead of lunges.
LIII: 20-15-10 reps
LII: Weight of choice, pullup sub of choice @ rx’d rep scheme.
LI: Weight of choice, pullup sub of choice @ LIII rep scheme.
PWMOB: Lax ball in C/S/B/Forearms.
Advanced: C2B pullups