Mobility:
2 Min Banded Hip Floss
1 Min German Hang
2 x 20 Sec. Ring Support Hold

Warm-up:
3 Rounds of Tabata

  • Good Mornings
  • Jump Rope
  • Russian KB Swings
  • Reverse Lunges
  • Alternating Plank Reaches

Strength:
20 Min EMOTM
10-5-3-1-1-1-3-5-10 Deadlift
Peak at third single and then go 90%, 80%, 65%

Conditioning:

  • 40/30 Calorie Row
  • 20 Ring Dips
  • 800m Run
  • 20 Ring Dips
  • 40/30 Calorie Row

Scaled:
30/20 Cals and 600m Run