Warm Up X2

  • Run to 1st ST and back
  • 12 KB Swings
  • 16 Lunges
  • 10 Jump Pullups
  • Ground Kongs up and back

Mobility

  • Lax Ball Posterior Chain

Speed

Team Shuttle Runs- 

One person sprints up and back the length of the gym, trying to catch a partner who is running backwards 1/2 lap (Adjust backwards distance to make it close)

Weightlifting

Deadlift % 1RM 

75% X 5

85% X 5

95% X Max

Workout

For Time, In order (no mixing sets)

20 Ring Dips

20 Knees to Elbows

1 Hands only rope climb or 7 rope pullups in L sit from floor

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