MOBILITY&WARM UP

EMOM 12
:40 Samson stretch
:40 knee push-ups
:40 bent-over rows (empty bar)
:40 scap pull-ups
:40 good mornings (empty bar)
:40 push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – Kipping – Pull Up

3-4 rounds:
5 push-ups
5 kipping pull-ups
5 deadlifts
-Build in deadlift load each round to working weight.

CONDITIONING

“RED LIGHT, GREEN LIGHT”

3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts #83/61 kg

Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest 1:00.