Warm-up
Dynamic Warm-up and Flow Stretching
+ 3 rounds:
8 scap pull-ups
10 tight kip swings
12 empty BB Deadlifts
Skill
Metcon (No Measure)
EMOM X 12
Min 1 – :40 of MU practice
*skill/technique focused
Min 2 – Bike
*add 3-4 RPMs each round
Min 3 – 5 Deadlifts
*building in weight/warm-up
to workout weights
Burn Strength
Metcon (No Measure)
EMOM X 15
Min 1 – 6 parallel bar shoot-through
Min 2 – Bike
*add 3-4 RPMs each round
Min 3 – 5e SA RDL
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike
Burn WOD
Metcon (AMRAP – Reps)
AMRAP 15:
3 Pull-ups
6 Push-ups
9 DB Deadlifts
15/12 Cal bike
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child’s Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
