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 Pull-Ups
Minute 3: 75 Double Unders/50 Sec Double Under practice
Barbell Loads: 50-55-65-70-75%
Score: Loads
RX+:
15:00 minute EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts
Minute 2: 10/8 Strict Pull-Ups
Minute 3: 100 Double Unders
Barbell Loads: 50-55-65-70-75%
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)
10/10 Side Lying Thoracic Rotation
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Commenti