5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.
- Take your squat and bench maxes from Monday.
Max Military Press @ 50% max
Max Deadlift @ 50% max**
1 Minute front plank
30 Seconds side plank each side.
Between rounds, max chin-ups (palms in)
- Later do the following in order:
4 Mile Run
1250m Freestyle swim
6 Mile Ruck
**Max deadlift- do these until your form starts going south, then stop.