WARM UP
3′ Rope Jump; then 3 Rounds of:
10 Plate Ground to OH
10 Sit Ups
20 Wipers
20mt Bear Crawl
MOBILITY & SKILLS
Quad – Hamstring – Low Back – Deadlift
CONDITIONING
AMRAP 3′
20 Knee to Elbows
20 Push Ups
3′ Rest
AMRAP 3′
20 Deadlift # BW
20 Goblet Squats #20/15
3′ Rest
AMRAP 3′
250mt Row
200mt Run
ACCESSORY WORK
Superset 1:
Strict Pull Ups 3×8-10
Incline Dumbbell Press 3×12-15
Superset 2:
Seated Zottman Dumbbell Curl 3×10-12
BB Skullcrushers 3×10-12
