WARM-UP in 8 min:
500 m Row, then 1x10ea
1. Leg Swing
2. Supine Scorpion then Prone Scorpion
3. V-Roll
4. Grasshopper
5. Planche Push Up+WalkOut+Sun Sal.
6. Sumo Squat Touch Down
STRENGTH, In 15min:
Pendlay Row 1×5/35% 1×5/50%, 1×5/60%, 1×5/70%, 1×5/75%
Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20” box
CORE, 3 RF of:
10 GHD Sit-Ups
10 ea Side Dips
10 Turkish Get-Ups w/ KB
