Friday, April 26th 2024

WARM UP – BB

200m run

2x

8 BB RDLs

8 BB strict press

8 supinated bent over rows

MOVEMENT/MOBILITY – pull up bar

:30 90/90 hip switches

:30 piriformis stretch / side :

30 hurdler stretch / side

:20 dead hang

10 ring rows

:15-:20 chin up dead hang

5/5 single arm ring rows

:30 seated chest and bicep stretch / reverse bridge stretch

PRIMER – barbell

:10 Deadlift hold and mid shin

10 Deadlifts

:10 Deadlift Hold

10 Glute Bridges

STRENGTH

E2M x 5

5 Strict Press @ 65-75%

5 Strict chin ups

*perform with bars starting on ground

*add weight to chin ups if possible

INTERVALS

Every 5 minutes x 4

20/16 cal bike

12 Deadlifts (225/155) (Rx+275/185)

200m Run

4min CAP per set

NOTES Score = slowest round

Barbell can have no more than 1 break. Athletes need to be off the bike NO later than 1:30 mark and out the door running @ the 2:30 mark.

Goal is to have fairly big rest periods