Running work:  6 x 200 meters, 45 seconds rest between efforts   -Compare to 2/5/19, 3/30/18, 1/11/17, 11/10/16 and 7/10/15   Workout of the Day: “Moscow Mule” For time: 10 muscle ups* 100 push press (75/55) 1000 meter row -Compare to 1/12/18, 4/17/17, 10/2/15, and 3/3/15 *Sub for muscle ups is wall climbs ...

Strength:  20 minutes to establish a 1RM front squat Workout of the Day: “Moscow Mule” For time: 10 muscle ups* 100 push press (75/55) 1000 meter row *Sub for muscle ups is wall climbs -Compare to 04.17.17, 10.02.15, and 03.03.15 ...

Strength:  Squat Waves E1:30MOM - Based on 1RM back squat 0:00 – 6 Back Squats @ 60% of 1RM Back Squat 1:30 – 4 Back Squats @ 65% of 1RM Back Squat 3:00 – 2 Back Squats @ 70% of 1RM Back Squat 4:30 – 6 Back Squats @ 65% of 1RM Back Squat  6:00 – 4...