Friday 8/10/2018 Date Published: August 10th, 2018 1. Bar Muscle-Ups 5 Sets of 35% Best Set 2. Deadlift Build to Heavy Set of 10 3. ”Captain Insano” 3 Rounds For Time: 20 Deadlifts (245/165) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (60’s/40’s) 15/10 Calorie Assault Bike