DFQ

-5min reverse treadmill+6min yoga flow,2x20 tib toe raise+Patrick steps, 3x5 atg split squats+Jefferson curls (35lbs)

Day 1 of the Ring Challenge

25 ring dips

20 ring pull-ups

15 leg raises (bar bc of height

10 ice cream makers

5 muscle-ups (into level)

-13min stair master (53 floors)

-5x5 Bear Complex w/95lbs

-3Rnds w/40lb DBs: 10 box squats+5 push-press

-5x 1min low plank,/1min rest

-10min elliptical

-5x5 Man Makers w/25lb DBs

-10min Elliptical (1.05mi)

5 Rnds w/40lbs KB: 20 alt KBS+10 Goblet squats

-3 Rnds: 5L/5R Turkish getups w25lb

-3 Rnds: 5L/5R windills w/25lbs

-Modified Gorilla Complex: 20/15/10/5 curls/high pull/ Mil press/tricep ext/push-up

-5x100 jump rope

-3 Rnds: 10 dead lifts 185lbs+10 pull-up (Ranger, curls, pull-ups)

-Dead lifts: 10 @ 185, 8 @ 205, 8 @ 235, 6 @ 255, 4 @ 275, 2 @ 295

Sunday, July 25

-10min Elliptical, then 10min Stair Master

-Dead lifts @ 185: 5x10

-Rack Pull: 5 @ 275, 4 @ 325, 3 @ 375, 4 @ 325, 5 @ 275. Grip was slipping bad by 375...

-5 Rnds w/45lb bar: 20 Mil press+10 tricep ext

-3 Rnds w/5lb DB: leaning on bench: 10 front raise+10 bent arm rev fly+10 rev fly

-5 Rnds w/40lb KB: 5L/5R Bulgarian Split Squats

-3x10 renegade row w/40lb KB

-10Min stretch

-flow warmup

-4 Rnds: 100 jump rope, 15 KBS @ 53lbs, 10 Goblet squats @ 53lbs, 7 RDL @ 88lbs, Farmer carry 60 paces w/35lb KBs, 10 dips

18Jul2021

-5min stair stepper, 5min elliptical

-5x5 Man-makers w/20lb DBs

-5 Rnds w/65lbs: 10 bent-over row+10 Mil press

-3 Rnds Landmines 25lbs on bar: 10 2ct twist, 5L punches, 5R punches

11Jul2021

-5min stair stepper

-20min elliptical

-5 Rnds w/95lb barbell: 5 cleans, 5 press, 5 back squats

-4rnds w/65lb barbell: 10 bent-over row/10 upright row