Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Prisoner Good Morning x 6
- Squat to Stand x 4
- Wall Walk x 2 (SLOW)
Workout of the Day
A. Take 10 minutes to practice Kipping HSPU
B. 5 Sets – Deadlift
- Set 1 – 50% x 8 reps
- Set 2 – 60% x 6 reps
- Set 3 – 70% x 4 reps
- Set 4 – 75% x 2 reps
- Set 5 – 80% x 1 rep
Rest 2 minutes between.
C.
Complete rounds of 15,12,9 of:
- Deadlift (55-65% of 1RM)
- Box Jump Over (24/20″)
