Warm Up
Row 300m
Then 2 Rounds of:
- Inchworm x 3
- Good Morning x 6
- KBS x 9
Workout of the Day
A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- Set 1 – 8 reps @ 60% of 1-RM
- Set 2 – 8 reps @ 65%
- Set 3 – 6 reps @ 70%
- Set 4 – 6 reps @ 75%
- Set 5 – 4 reps @ 80%
B. With a continuous running clock, perform the following:
- 0:00 – Row 1000m
- 5:00 – Power Clean x 30 (155/105) OR KBS x 75 (53/35)
- 10:00 – Wallball x 75 (20/14lbs to 10/9′ target)
- 15:00 – Burpee Box Jump Over x 30 (30/24″)
- 20:00 – Run 800m
-score is total working time and total number of reps completed. If the athlete fails to complete the work at the end of the 5 minute period, then they will just move on to the next piece.
