Pendlay row 5 x 5 – build to a heavy set of 5


18 Min AMRAP
5 Ring Dips
10 WallBalls 20/14# to 10′
15 Sit Ups

18 Min AMRAP
5 Dips – Dip Station is Rx
10 WallBalls 20/14# to 10/9′
15 Sit Ups


As tomorrow’s Mash Up @ 6:30pm is a Strongman Workout, here are 33 reasons to train strongman style 🙂

33 Reasons to Train Strongman

Strongman training is about true functional strength. It is about lifting heavy, awkward objects (like those you encounter in life) and getting them from A to B – whether that is from the ground to overhead, or from one end of the room to the other.