“Hard work beats talent when talent doesn’t work hard.”
– Tim Notke
Warm-up
Spend 2 minutes in Z1
3 rounds
10 deadlifts
10 step-ups
10 strict press
Mobility
Full dynamic mobility done with class
Strength
A1. Single leg RDL’s w/KB’s – 3x10e
A2. Front rack step-ups – 3×10
A3. Kneeling SA press – 3×8
WOD
“Two Fish”
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
*score is total cals rowed
Accessory work
4-5 rounds
1:00 in plank
15 tricep push downs
10 banded high pulls
