WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 9 MINUTES
MIN 1 - 5 INCHWORM WALKOUT + PUSH-UP W/ ROTATION L/R
MIN 2 - :20 ACTIVE HOLD FROM PULL-UP BAR + 10 KIP SWINGS
MIN 3 - 10 ALT. COSSACK SQUATS + :20 HOLLOW HOLD
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE DEADLIFT.
STRENGTH
ON A 15:00 RUNNING CLOCK BUILD TO A MODERATE - HEAVY 5 REP TOUCH AND GO DEADLIFT.
WORKOUT
“PARTNER WORKOUT”
AMRAP X 20 MINUTES
PARTNER 1 AMRAP OF
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS
PARTNER 2
400 METER RUN
*PARTNERS SWITCH AFTER EACH RUN.
