Strength: Back Squats 40%x5, 50%x5, 60%x5 **Deload week**

Workout: For Time

10-8-6-4-2 Devil Presses (50lb./35lb.)

30-24-18-12-6 Calorie Row/Assault Bike/Erg **Switch every round**

10-8-6-4-2 Bar Muscle Ups

Extra Credit: Core

60 Hollow Rocks

50 Plate Twist **Per Side 100 total**

40 Alternating V-ups

30 GHD Sit Ups

20 Second Side Plank **20 sec. each side**