Warm Up
Run, Row, or Bike 2 minutes
Then 2 Rounds of:
- Alt TGU x 4
- Squat to Stand x 8
- Bar Tap x 12
Workout of the Day
A. 4 Sets
- Segmented Clean Deadlift x 3 – pause in the following position for 2 to 3 seconds: 2″ off the floor, mid patella, mid thigh.
Rest 2 minutes between sets.
B. 3 Sets
- B1: SA Farmers Carry x 30m per (Heavy) – Rest 60 seconds
- B2: TGU x 2 per (SLOW) – Rest 60 seconds
C. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee CTB Pull Up x 5
- SA KB Push Press x 10 per (53/35lbs)
