Warm Up
Row or Bike x 90 seconds (:30 easy/:30 moderate/:30 hard)
Then:
- Inchworm x 5 + Prisoner Good Morning x 10
- Burpee High Jump x 5 + SA Alternating OH KB Reverse Lunge x 10 steps per arm
- Hang from Bar x 20 seconds + Bar Tap x 10
Workout of the Day
A. 4 Sets:
- A1: Segmented Clean Deadlift x 3 reps- Pause in following positions for 1 to 2 seconds: 2″ off the floor, at the knee, and mid thigh – Rest 60 seconds
- A2: SA OH Carry 50ft per – Rest 60 seconds
B. 3 Sets:
- B1: SA KB OHS x 3 per @ 3111 – Rest 60 seconds
- B2: Double Under x max reps in 30 seconds – Rest 45 seconds
C. Complete as many rounds and reps as possible in 8 minutes of:
- KB Snatch x 12 (6 per @ 53/35lbs)
- Goblet Squat x 10
- TTB x 8
GPP
A. 4 Sets:
- A1: Deadlift x 6-8 @ 3011 – Rest 60 seconds
- A2: SA OH Carry 50ft per – Rest 60 seconds
B. 3 Sets:
- B1: Turkish Get Up x 2 per – Rest 60 seconds
- B2: Jumprope practice 60 seconds – Rest 30 seconds
C. Complete as many rounds and reps as possible in 8 minutes of:
- SA KB Push Press x 6 per
- Goblet Squat x 12
- AbMat Sit Up x 12
