Thursday, April 11, 2024

A.I.W.T

8 bb bench press [heavy]

20 barbell curls

:60 machine of choice @ RPE of 9

rest :60

x3

B. I.W.T

6-8 weighted pull ups or 3/2 rope climbs

12-15 dips

:60 machine of choice @ RPE of 9

rest :60

x3

C. Capacity Thursdays

On the rower:

:45 @ max output

walk around for 1:15

x5 rounds for max total calories