MOBILITY & WARM UP

2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog

SKILLS & SPECIFIC WARM UP

200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run

Following, one final warm up round, now at full intensity along with a weight change from #1 to #2

50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks

CONDITIONING

“WeWork”

4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks

1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg