Warm Up: EMOM:
1) 200m
2) DB Good Mornings
3) Plank (30 sec pillar/ 30 sec push up)
4) Flutter kicks
5) Ball Slams
Performance: Build to the weight for you
5 rounds for time
400m run/ row
1 Round of DT (135/95)
*DT = 12 deadlifts + 9 Hang power clean + 6 Shoulder to overhead
Fitness: Deadlift 5,5,5,5,5
EMOM 15 Min:
1st: 40 seconds jump rope
2nd: 20 air squats
3rd: 15 ring rows
* scale jump rope to 45 sec of step ups
CASHOUT: EMOM x 6 Minutes
Prowler Push Down and Back
Max Sit ups