Warm-up
3 sets
10 KB SDLHP
5 Push-ups with pause at top
10 Toes to Rings or Straight Leg Raises
5 HS Kick-ups
then…
Build to 40-50% of 1RM DL
Weightlifting
Deadlift – 4×20
E3MOM for 4 sets
20 deadlifts at 30-40% of 1RM
*You must hang onto the bar the entire time.
Metcon
Metcon
4 sets
4 Wall Walks (Rx+ 50′ HS Walk)
ME UB Strict Pull-ups (Rx+ UB Ring MU)
Rest 2:00 b/t sets
*2 min time cap each set, so you need to go right from your wall walks or hs walk into the gymnastic movement.
