07/05/24 New Start

Warm-Up:

3 Sets, For Quality

30 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

"Deakin"

15:00 minute EMOM: For Completion

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Ring Rows

Minute 3: 200 Single Unders

Barbell Loads: 30-35-40-45-50

Score: Loads

Daily Finisher / Bodyweight Stamina Test

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed

Level 2:

10 Sets x Unbroken Reps

Rest 1:00 minute between sets

Level 1:

10:00 minute EMOM

5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch