WARMUP
For Quality:
2 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 15 Reverse Lunges + :30 Plank + 30s Wall Sit
2 Minute Frog Stretch
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
30 Light Double Dumbbell Seated Strict Presses
30 Banded Good Mornings
Strength
Deadlifts
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 80%
1 Set of Max Reps @ 85%
Rest 1-3 Minutes Between Sets.
No weight STRENGTH
10 min emom
Light weight or dbells
7 deadlifts
WOD
Every 2:30 x 4 Sets:
50ft. Double Dumbbell Front Rack Walking Lunge / 16 stationary
"X" Bar Muscle-ups
Dumbbells: 50 / 35 lb's
Complete as many BMU as you can in time remaining…Score - sum of all BMU
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
- Reduce Loading
- Reduce Distance
- 16 Step Back Lunges
- Sub Barbell
BAR MUSCLE-UPS
- Banded
- Chest To Bar Pull-Ups
- Double Dumbbell Devil Presses
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