Monday, February 19th 2024

WARM UP

500m Row or 1000m Bike

:30 Dead Hang

8 Ring Rows

MOVEMENT/MOBILITY – barbell

5 inch worm to push up

:30 book t-spine opener / side

:30 lunge stretch w/ backwards reach / side

10 RDLs

10 Strict Press

10 deadbugs

10 prone W’s

:15 stand on 1 leg / side

:15 single leg RDL iso / side

5/5 single leg good mornings

5 Deadlifts

PRIMER – barbell

5 deadlifts w/ :03 pause 1″ off the floor @ warm up weight

STRENGTH

EMOM x 5

3 Dead Stop Deadlift @ 75-80%

EMOM x 5

2 Dead Stop Deadlift @ 80-85%

GYMNASTIC CONDITIONING

Every 2:00 x 3 Sets

12/9 cal Bike

Max Wall Facing HSPU

+

2 min rest

Every 2:00 x 3 Sets

12/9 cal Row

Max Strict Pull-Ups

*Pick a # you can come close to maintaining

*modify to banded strict pull-ups

:90 Cap On each round

*score is total reps combined