5 superset rounds on a 3 minute clock:

Set of strict dips (work on control and range, not speed)

10 Romanian deadlift (start at 40% of 1RM deadlift and ascend as needed)

Time Trial:

1k ski

*Push the pace! This is an aggressive effort that feels like “Fran”, “Diane” or “Jackie”. This is a 3:30-5:00 minute effort.

JonMichael WeigelComment