Warm-up
Spend 2 minutes in Z1,
Then 3 rounds
5 pull-ups
10 air squats
5 push-ups
Mobility
CFP squat mobility – spiderman, couch, pigeon etc.
Strength
A1. Back squat – 3×6
A2. 250m row between each set @40% effort, x3
*these rows are meant to be muscle clearing rows. Super slow, super deliberate. This rep scheme should be a very heavy set of 6, then two drop sets of 90% of that weight. NOT 5 sets of a heavy 6. TOO MUCH volume that way.
WOD
“Who are the Chiefs?”
3 min AMRAP
3 power cleans (135/95#)(115/75#)
6 burpee box jump overs (24/20”)
9/7 cals on the rower
Rest 1:00, 5 rounds total
*start back up where you end, total rounds
Accessory Work
10 min EMOM
Evens – 10 to 20 unbroken DU’s
Odds – :30 plank hold
