Warm Up
Row or Assault Bike 2 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Hi/Lo Plank 30 Seconds
- Wall Walk x 1 (SLOW)
Then 2 Rounds w/PVC of:
- Dislocate x 9
- OHS x 7
- Snatch Balance x 5
Workout of the Day
A. Every 2 minutes, for 10 (5 Sets)
- 3 Position Snatch (Mid Thigh, Above the Knee, Below the Knee) + OHS x 1 @ 31X1
B. 5 Sets – Deadlift
- Set 1 – 55% x 6 reps
- Set 2 – 65% x 5 reps
- Set 3 – 70% x 4 reps
- Set 4 – 75% x 2 reps
- Set 5 – 85% x 2 reps
Rest 2 minutes between sets.
C. 3 Rounds for time of:
- Row or Assault Bike 30/20 Cals
- CTB Pull Up x 15
- HSPU x 10 (Strict if possible)
-15 minute time cap.
