WOD

REST DAY!
Get out of the gym.

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5 Intervals, each for time of:
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike

1:1 to 1:2 work-to-rest ratio

Or, as a 2-person team...
5 Rounds for time:
Partner "A"
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike
Partner "B"
10 Strict Pull-ups
10 Dumbbell Press
10 Back Squats, 50-60% 1RM
20 V-ups
25/18 Calories, Air Bike

*You choose load on dumbbells.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups,...

"Jerry"
For time, or not:
1 Mile Run
2k Row
1 Mile run

*Compare to 01.06.2023

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

Deadlift
1-1-1-1-1-1-1

*Compare to 01.13.2023

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!