WARM-UP
2:00 CARDIO CHOICE
INTO…
20 SINGLE UNDERS
10 SLOW JEFFERSON CURLS
5/5 STAGGERED STANCE GOOD MORNINGS
:30 HOLLOW HOLD
INTO…
1 ROUND
20 SINGLE UNDERS
10 EMPTY BAR DEADLIFTS
10 GOOD MORNINGS
10 STRICT KNEE RAISES
INTO…
1 ROUND
:30 DOUBLE UNDERS/ DOUBLE UNDER PRACTICE
10 NARROW STANCE GOOD MORNINGS
10 KIPPING KNEES TO CHEST
STRENGTH
5X5 @ 70% OF 5 REP HEAVY
WORKOUT
5 ROUNDS FOR TIME
7 DEADLIFTS (275/185)(185/135)
15 TOES TO BAR (V-UPS)
200M RUN
(SCORE IS TIME)