*Do a set every 1 minute 30 seconds.
10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE)
*Do a set every 1 minute 30 seconds.
3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
)
1-2 Sets
1:00 Ski OR Row (moderate)
50ft Single Arm Overhead Carry (each arm, light)
10 Kip to Swing
5 Kipping Pull Up
15 Abmat Sit Up
THEN
1 set (at workout pace):
5 Chest to bar pull ups
5 Toes to bar
10ft Single Dumbbell Overhead Walking Lunge (at workout weight)
Megatron
Workout Definition
41:00-56:00
For Time:
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35).
1 minute Lacrosse Ball Trap Smash (each side)
Banded 7s – perform 7 reps of each movement
Then
1-2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)