Warm Up
Row or Assault Bike 3 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- SA Farmer Carry x 100ft per
Workout of the Day
Performance
A. 5 Sets
- Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Ground to Overhead x 5 TnG
- Bar Facing Burpee x 7
-Post loads and rounds + reps to the whiteboard.
GPP
A. 4 Sets
- A1: SA KB Deadlift x 5 + SA Farmer Carry x 100ft – Left
- A2: Cat Cow x 10
- A3: SA KB Deadlift x 5 + SA Farmer Carry x 100ft – Right
- A4: Side Bridge 30 seconds per
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Alt DB Snatch x 10
- Burpee Over the DB x 5
