If you are doing 15.4 on Saturday, treat today as a rest day or perform the following workout

5RNFT:

A1. Front Rack Walking Lunge: 5×10 (alternating)

A2. Ring Dip: 5 sets of 8-10 reps

A3. RDL: 5×8.  Find a challenging weight (start @ 40% DL 1RM)

A4. ME Row 0:20 x 5

B. FT: 100 Pushups (Skip if doing 15.4 Sat)

 
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