A: Warm Up
Spend 10 minutes working on
Pull Ups
B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches
Review movements and establish weight/standard
C1&2: rest
D: Met Con
On a 20 minute timer complete the following
15 Deadlifts
200 Meter Run
12 Deadlifts
200 Meter Run
9 Deadlifts
200 Meter Run
15 Handstand Push Ups
200 Meter Run
12 Handstand Push Ups
200 Meter Run
9 Handstand Push Ups
200 Meter Run
15 Overhead Squats
200 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
200 Meter Run
Deadlifts
RX 275/185
SC 225/155
BG 185/115
HSPU
RX Full ROM
SC Short ROM/Negative
BG Wall Climbs
OHS
RX 135/95
SC 115/75
BG 95/65