Strength

Weighted Strict Pull-ups / Less Banded Strict Pull-ups

5-9 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1

Build in weight each set

Work

“Oh My Tosh”

On the 0:00:
200m Run + 3 Deadlifts
On the 2:00:
400m Run + 6 Deadlifts
On the 6:00:
600m Run + 9 Deadlifts
On the 12:00:
200m Run + 3 Deadlifts
On the 14:00:
400m Run + 6 Deadlifts
On the 18:00:
600m Run + 9 Deadlifts

Barbell @ 225/155

Sub Runs For:
Echo Bike: 600-1200-1800m
Rower: 250-500-750m

Home

On the 0:00:
1 Minute Any Machine + 3 Deadlifts
On the 2:00:
2 Minutes Any Machine + 6 Deadlifts
On the 6:00:
3 Minutes Any Machine + 9 Deadlifts
On the 12:00:
1 Minute Any Machine + 3 Deadlifts
On the 14:00:
2 Minutes Any Machine + 6 Deadlifts
On the 18:00:
3 Minutes Any Machine + 9 Deadlifts