Warm Up
Row or Assault Bike 2 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 10
- T Push Up x 10
- Alt Box Step Up x 10
Workout of the Day
Performance
A.
Every 2 minutes, for 12 minutes (3 Sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Burpee to 6″ Target w/ 2 Hand Touch x 10-15
B. Deadlift
Every 3 minutes, for 15 minutes (5 Sets):
- 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
C.
Complete rounds of 15,12,9 of:
- Deadlift (55-65% of 1RM)
- Box Jump/Step Down (24/20″)
GPP
A.
Every 2 minutes, for 12 minutes (3 sets of each):
- Station 1: Ring Support Hold x 15-20 seconds + Bottom of Dip Hold x 15-20 seconds + Roll to Candlestick x 2-3
- Station 2: Burpee to 6″ Target w/ 2 Hand Touch x 10-15
B. Deadlift
Every 3 minutes, for 15 minutes (5 Sets):
- 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
C.
Complete rounds of 15,12,9 of:
- Double KB Deadlift
- Box Step Up/Step Down (24/20″)
