Warm-Up: Row 400m
1x10ea
V-Roll
Inchworm Complex
Scapular Push-Ups
Fold Overs
Twisted Cross
Barbell Warmup: 10 ea DL, PC, FS, PP, SJ
In 25 min:
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups*, hands on 25 pound plates (*Scaled: push-ups)
15 Box jumps, 24″ box (*Scaled: Step-ups)
Core Training in 10 min:
3x
Full GHD Sit Ups 10
GHD Extensions 10
Dead Bugs 20
Cool Down in 10min
Static Stretch
