Warm Up
Row, Bike, or Ski 3 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- SA Bottoms Up KB Carry 90/90 x 50ft per
Workout of the Day
Performance
A. 5 Sets
- Halting Clean Deadlift x 3-5 -Rest 2 minutes between
B. 3 Sets
- Push Press x 4-6 – Rest 2 minutes.
C. Complete the descending ladder from 10 reps to 1 of:
- Power Clean @ 60-70% of 1RM
- Bar Facing Burpee
GPP
A. 3 Sets
- A1: RDL x 6-8 @ 3011 – Rest 45 seconds
- A2: SA OH Carry x 50ft per – Rest 45 seconds
- A3: Alt Reverse Lunge w/ Goblet Hold x 12-16 steps @ 2010 – Rest 45 seconds
- A4: Side Brige x 30 seconds per – Rest 45 seconds
C. Complete the descending ladder from 10 reps to 1 of:
- DB Power Clean
- Burpee w/ 2 Hand Touch to 6″ Target
