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
4x6 @ 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
4x7-10 @ 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)
75 on / 45 off
10 Burpee Box Jumps
15 wall balls
W2B = 20 sit ups
BASE- T1= 7 T2B or 10 V-snaps @ 21X0 (controlled)
Totem 2+ = 20 T2B
Pick up where you left off each round.