Wednesday 7/31

Alternating OTM for 15 minutes

7 deadlifts 70-80% of 1rm

5-7 strict pull-ups

:40 moderate bike pace

Accessory work-
15 minutes slow pace of:
20 Banded pull aparts
20 sit-ups
20 Banded good mornings
20 Russian twists

Monday 7/22

Workout of the day

For time-
Run 400m
Then…
3 rounds of:
7 Strict pull-ups
14 Thrusters 95/65#
21 KBS
Then…
Row 1000/900m
Then…
3 rounds of:
7 Deadlifts 185/125#
21 Wall balls
Then…
Run 400m