WARMUP
PARTNER UP
1500M / 1200M ROW or SKI (SWITCH EVERY 250/200) HARD
– THEN –
20 SIDE TO SIDE TOE TOUCHES
20 BW GOOD MORNINGS
20 SEC DEAD HANG
10 JUMPING AIR SQUATS
10 EMPTY DEADLIFTS
5 EMPTY DEADLIFTS WITH TEMPO
START AT 135 / 85
STRENGTH
DEADLIFTS
4-5 SETS OF:
5 TEMPO DEADLIFTS (EXPLODE TO THE TOP, 3 HOLD AT THE HIP, 5 SEC DOWN, RESET)
+ 5 BOX JUMPS
BUILD EACH SET
WORKOUT OF THE DAY
AMRAP 8
12 / 10 CALS
5 PULL UPS
— REST 2 MINS —
AMRAP 8
12 / 10 CALS
10 PUSH UPS
— REST 2 MINS —
AMRAP 8
12 / 10 CALS
15 AIR SQUATS
* WEIGHT VEST OPTIONAL
30 MIN TOTAL
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