Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
:30 HS hold (nose and toes only)
*those who are confident upside down should work on shoulder touches
10 box jumps (step down)
10 thrusters w/BB
Mobility
10 slow inchworms w/perfect push-up
Posterior chain prep for deadlifts
Strength
10 min EMOM
Evens – 5 TnG deadlifts
Odds – 5 bench press
Done this before. Weights should be light enough where 5 TnG reps are fast and perfect. Think anywhere between 50 and 70%.
WOD
“Deliberate Misconduct”
14 min AMRAP
60 DU’s
400m run
20 cals on AB
“Cardio”. Simple yet soul-crushing.
