Monday

Beast River Fitness – WOD

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”
– Simon Sinek

Strength

Back Squat (3-3-3-3-3-3-3-3)

Find 3 RM.

– Aim for your heavy 2 + 1 more rep

– This is not the workout for volume of sets and reps.

-Build slow and steady, hit your 3 and leave it.

– Hit it once and walk away.

– Good Reps Only. Only count the clean set, not the ugly set if there is one.

Push Press (3-3-3-3-3-3-3-3)

– After your 3RM Squat go for a 3 RM Push press

VeHold! (Time)

10-8-6-4-2-4-6-8-10

Alternating V-ups +

Hollow Hold Seconds