20 Walking lunge steps
5 Tempo strict pull-ups (023X)
5 Tempo push-ups (33X0)
For tempo reps, the numbers correspond to seconds for each phase of the movement (up, hold, down, hold).
E.g. 023X is 0 seconds up (so a regular pull), 2s hold at the top, 3s lower, and a fast turnaround into the next rep (X).
5 Rounds for time:
21 Abmat sit-ups
9 Assault bike calories
15/12 Assault bike cals.
Select RX+ with caution.
Build as close to a 5RM as you can before you make jumps, and the same for your 3’s. The 1’s here should only be small jumps apart, if any. The priority is the heaviest weight in the 5’s and 3’s.
Complete in any order: Dumbbell bench 5×12
Dumbbell bent over row 5×12 per hand
Dumbbell curl + strict press 5×8 per hand
Barbell skull crushers 5×10
Barbell curls 5×10
Dumbbell lateral raises 5×8
Dumbbell front raises 5×8