Warm Up
Run or Row 250m
Then 2 Rounds of:
- Inchworm x 5
- Squat to Stand x 10
- Dislocate x 15
Workout of the Day
A. 4 Sets
- Segmented Clean Deadlift x 5 – Rest 2 minutes
-2 second pause in the following positions: 2″ off the floor, at the knee, mid thigh
B.
10 minutes @ 85% of:
- Strict HSPU x 6
- Strict Pull Up x 6
- Row 250m
Rest/Walk 5 minutes
10 minutes @ 85% of:
- TGU x 4 (2 per)
- TTB x 8
- Run 250m
