Hopefully this works!!
Thursday
Buy in – Perfect reps – 4 Sets
10 Goblet Cossack Squat (each side) @6/10 RPE
10 Single Leg Barbell Deadlift (each side) @6/10 RPE
15 Single Leg Calf Raises (each side) @7/10 RPE
Metcon – 2 Sets
3 Rounds
20/15 Calorie Row
20/15 Calorie Ski
20/15 Calorie Bike
*Rest 90 seconds between rounds.
**Rest 3-5 minutes between sets.
Friday
Buy in – EA Warm Up
A) Incline Bench Press x5
Strict Weighted Chin Ups x 5
5 working sets @ 7-8/10 RPE
Partner Throwdown Friday – 6 Rounds Each (alternating rounds)
5 Shuttle Runs
20 Wall Balls 20/14
2 Rope Climbs (can scale to 1 rope climb)
April 23, 2026
