A. Warm Up
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
Hip Flow - https://www.youtube.com/watch?v=6qnCHkJ8MgA
C. Deadlift @ 20X1 - 3-2-1 Rest 3 min btw sets (totem test)
Notes: 3 working sets, a triple, a double and a single. As usual form is paramount.
Working to BASE build on last week doing 3 sets of 5 reps working on form.
Rest 30 sec transition to
D. Pull Ups - 60 sec max reps x 3 sets: Rest 2 min btw sets
Gymnastics W2B-Totem 1
Ring Rows 60 sec max reps x 3 sets: Rest 2 min btw sets
5 min AMRAP
DU’s must be in UB sets of 25
Rest as needed
500m row time trial.