TUESDAY

Mobility

:60/:60 Banded Hamstring off Rig

:60/:60 Banded Lat Distraction

Warm-Up

2 Sets, For Quality

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

Strength

Every 3:00 x 4 Sets

10-10-8-8 Deadlifts

4-6 Weighted Strict Pull-Ups

% of Deadlifts, starting @ 60%, goal of increasing to 70%

Pull-Ups: Choice on Load, Heavy

Conditioning

"Mind Flayer"

For Total Reps

12:00 AMRAP

2-4-6-8...

Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: 24/16kg

Box Height: 24/20''

Goals / Stimulus / Objectives

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements. 

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.