Mobility

• Childs Pose on Box –
• Pigeon Pose on Box –
• Banded Hamstring Distraction –
• Warmup
• 1:00 Row
• 3 Walkouts
• 5 Empty Barbell Good Mornings 7 Empty Barbell Deadlifts

Strength

Every 90 seconds x 5 sets

“X” Kipping HSPU + 3 Deadlifts
Set #1 (0:00) – “X” Kipping HSPU + 3 Deadlifts @ 65% of 1RM Set #2 (1:30) – “X” Kipping HSPU + 3 Deadlifts @ 70%
Set #3 (3:00) – “X” Kipping HSPU + 3 Deadlifts @ 75%
Set #4 (4:30) – “X” Kipping HSPU + 3 Deadlifts @ 75%
Set #5 (6:00) – “X” Kipping HSPU + 3 Deadlifts @ 75%

HSPU Options
Option A – 12 Repetitions per round. Option B – 9 Repetitions per round. Option C – 6 Repetitions per round. Option D – 3 Repetitions per round. Option E – 1 to 2 Wall Walks per round.

Conditioning

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20) 9 Push Jerks (135/95)