“The key is over time. Success is built sequentially. It’s one thing at a time.” – Gary Keller
It’s a de-load week, don’t be a peckerhead.
Primer: 3 Rounds
20 Cal Row | 10 PVC Pass Throughs
20 Box Step ups | 10 PVC Overhead Squats
20 Lateral Box step Ups | 10 banded Pull Aparts
Water Weight: 3 Rounds For Time:
25 Overhead Squats @ 75/55
15 Chest to bar
25/18 Cal Row
15 Burpee Box Jump Overs @ 24/20
Performance: RX
Fitness: 15 OHS @ 75/55 | 15 Pull ups | 15 Cal Row | 15 Burpee Box Step Overs
Fit Light: 25 OHS @ 45/35 | 15 Ring Rows | 15 Cal Row | 15 Burpee Box Step Overs
Cool Down:
2 Min Row / Bike
2 Min Childs Pose
1 Min Pike
Bonus: ROMWOD
Tempo Overhead Squats 5×1 5s Down, Stand Fast | After each set 5 Bar Muscle Ups