WARM-UP
200m Run
Into…
2 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*
*The tempo is 3 seconds lowering to the bottom, then explode up to the top.
STRENGTH
3 sets
20 Heavy Back Squat
WOD
AMRAP 12
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
POST-WOD
3-4 QUALITY SETS
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
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