Mon
A. Warm Up
2 rounds
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
B. Activation
Hip Flow - https://www.youtube.com/watch?v=6qnCHkJ8MgA
C. Strength
C1. Deadlift
4x3 @ 31X1 - build up weight
working to BASE build on last week BUT do not exceed 45/30kg for week 2
Rest 30 sec transition to
C2. Ring Row or DB Row
4x6-8 @ 2020 - if you did Ring Row last week do DB row and vice versa
Rest 90 sec before returning to C1
D. Conditioning
6-8 rounds (pick up from where you left off)
90 on / 30 off
10 Box jumps
10 Wall Balls
W2B = 10 Scaled push ups
BASE- T1= 10 HR Push Ups
Totem 2+ = 10 Ring Dips
Pick up where you left off each round.