Tuesday, October 24th 2023

WARM UP – jump rope, barbell

75 single unders

12 BB RDLs

50 double unders

12 sumo deadlift high pulls

MOVEMENT/MOBILITY – pull up bar

:45 frog stretch

:45 seated hamstring stretch

:30 spinal rocks

5/5 shoulder CARS

10 hollow hold leg raises

10 hollow hold top half crunches

5/5 figure 4 rotations

5/5 cossack squats, stay low

5 strict hanging L-raises

5 strict knee to elbow, or knees as high as possible

PRIMER – workout DB, pull up bar, jump rope

4 single arm devils press @ workout weight

4-6 TTB

30 double unders or singles

STRENGTH

E2M x 5

4 Deadstop Deadlifts @ 65-75% of 1RM deadlift

METCON

4 Rounds For Time:

60 Double Unders

10 Deadlifts @ 225/155#

15 TTB

10 Single arm devil press @ 70/50

NOTES Core blaster. TTB should have no more than 2 breaks on first set. Find a steady pace and avoid big breaks.