WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Hamstring – Quad – Low Back
STREGHT
EMOM No Time Limits
Perform one set every minute on the minute, add #5 kg per round until failure
2x Deadlift # starting weight is 80% BW
On The Failure Test, rest exactly
5′ Then;
Choose One
CONDITIONING
A) Time Trial
For Time
2000 meter Row
B) Time Trial
For Time
1600 mt Run
C) Time Trial
For Time
300 Cal Bike
