THURSDAY 01/27/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Back Squat

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 80%

1 Set of Max Reps @ 85%

Rest 1-3 Minutes Between All Sets.

"Return To Sender"

2 Rounds For Time:

1,000 Meter Row

30 Single Dumbbell Hang Clean & Jerks 50/35

50 Single Dumbbell Box Step-ups 24/20

7 Rope Climbs

Time Cap: 30 Minutes