F.A.S.T.

Deadlift 7-7-7-7-7-7-7 reps For each set, touch and go at ground only.

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Run 5k

Shoulder Press 5-5-5-5-5 reps

For time: Complete three rounds of: 5 Muscle-ups 5 Deficit handstand push-ups Then, 160 pound barbell Overhead walking lunges, 90 feet

Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps

For time: 95 pound Thruster, 27 reps 15 foot Legless rope climb, 4 ascents 95 pound Thruster, 21 reps 15 foot Legless rope climb, 3 ascents 95 pound Thruster, 15 reps 15 foot Legless rope climb, 2 ascents 95 pound Thruster, 9 reps 15 foot Legless rope climb, 1 ascent