Warm-Up:
250m Row + 100m Run + Hurdle Mobility x 2
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– Inchworm
GPP/Strength:
18 Min Alt. EMOM:
– 12 Barbell RDL
– 8E Half Kneeling Pallof Press
– 15 Yard Walking Lunge
– 10-15 Push Up/ Ring Push Up
– 5E Suitcase Deadlift
– 12-15 Barbell Bent Over Row
(PLUS +)
(4 Rounds for Time (80% pace))
(-5 HSPU)
(- 12 T2B)
(1 Rope Climb – legless)
WOD:
5 Rounds for Time:
– Barbell Complex (5 RDL, 5 Bent Over Row, 5 Hang Clean, 5 Push Press, 5 Front Rack Reverse Lunge) @95/65
– 30 DU
– 1:00 Rest
Recovery:
– Roll Calf/ IT
– Fab Four
– Super Stretch