Nothing ever comes to one, that is worth having, except as a result of hard work

Strength Today we are going to do 4 sets of 65-70% of last weeks max reps. If you do not have a max rep from last week I want you to do 1 set of max reps followed by 3 sets of 65-70% of that max reps set. If you don't have strict pull-ups, go on a band that will give you about 8-12 reps for your max set then pick a band where you can achieve about 4-8 reps. A: Strict Pull-up (4 x 65-70% of Max Reps (Last Week), Rest 90 Second) A: Strict Banded Pull-up (4x4-8) Metcon (AMRAP - Rounds and Reps) AMRAP 12 Minutes:

25 Pull-ups

50 Calorie Row

100 Overhead Squats, 45/33

50 Box Jumps, 24/20

25 Pull-ups Accessory Work A.1: Wall Facing Handstand Push-up Variation (2x12) rest 60 seconds A.2: Banded T's (2x12) rest 60 seconds #workoutoftheday