Monday AF, 21 April 2025

MINDSET

Margaret Runbeck

"Silences make the real conversations between friends. Not the saying but the never needing to say is what counts."

True friendship is found in the comfortable silences where words aren’t needed to communicate understanding.

STRENGTH: Weighted Pull-ups

4 Sets:

3 Weighted Strict Pull-ups

- Rest 20 Seconds

3 Medball Slams

* Build In Weight To Technical Failure

* Aim for ~83-93%+ of 1RM

* Rest 1-3 Minutes Between Sets

METCON "Nine Inch Nails"

On the Minute x 9:

Minute 1: 9 Front Squats + Max Burpee Pull-ups

Minute 2: 8 Front Squats + Max Burpee Pull-ups

Minute 3: 7 Front Squats + Max Burpee Pull-ups

Minute 4: 6 Front Squats + Max Burpee Pull-ups

Minute 5: 5 Front Squats + Max Burpee Pull-ups

Minute 6: 4 Front Squats + Max Burpee Pull-ups

Minute 7: 3 Front Squats + Max Burpee Pull-ups

Minute 8: 2 Front Squats + Max Burpee Pull-ups

Minute 9: 1 Front Squat + Max Burpee Pull-ups

Barbell: (135/95)

ACCESSORY

Lethal Legs

3-4 Sets For Quality:

1 Minute Reverse Sled Drag (Moderate)

30 Seconds Rest

1 Minute Wall Sit Marches

30 Seconds Rest