Warm Up
Row 20/15 Cals
Then, 2 Rounds:
- Seated Wallslide x 10 @ 2020
- Good Morning x 10
- Alternating Box Step Up x 10
Workout of the Day
A. 4 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. 3 Sets:
- Push Press x 4-6 – Rest 2 minutes
C. Complete Rounds of 21,15, and 9 for time of:
- Wallball (20/14lbs to 10/9′ target)
- Pull Up
- Box Jump Over (24/20″)
GPP
A. 4 Sets:
- A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Half Kneeling KB Press x 6-8 per @ 2011 – Rest 60 seconds
- A3: SA Farmer Carry x 100ft per – Rest 60 seconds
