MOBILITY & WARM UP
2:00 Light Bike/Ski/Row/400mt Run
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Ski/Row/300mt Run
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Ski/Row/200mt Run
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
All with an empty barbell.
SKILLS & SPECIFIC WARM UP
2 Rounds of:
5 Deadlift
5 Pull-Ups
5 Burpees
Followed by 1 Round full round that follows a at our working pace
400 Meter Run, . Into…
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift
CONDITIONING
“Fire!!!”
2000 mt Row directly into:
10 Rounds of
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift #61/40