A. GENERAL (6:00)EMOM 6Min 1- :45 Shuttle RunMin 2- :45 Inchworm Walk Min 3- :45 Band Face Pulls
B. MOBILITY/ACTIVATION (2:00)1-2 Sets5/5 Banded Lateral Toe Taps10 Banded Butterfly Glute Bridge
C1.SPECIFIC (8:00)Sumo Deadlift- 5 Sumo Deadlift Lift Offs- 5 Sumo Deadlifts, Pause above the knees- 5 Sumo Deadlifts
C2.SPECIFIC (8:00)Strict Pull-Ups- 5 Scapular Pull-Ups- 3-5 Controlled Eccentric Pull-Ups (Lowering Slowly)- 3-5 Strict Pull-Ups or Scaled Variation---Walking Lunges- 6 Walking Lunge Steps, Unweighted- 6 Walking Lunge Steps with Workout Weight---Practice Round- 1-2 Strict Pull ups- 6 Walking Lunge Steps
Every 2:00 x 53 Sumo Deadlift @ 60%
Dead stop, drive hard and quickly.
Score: WeightTime Cap: 10:00Kilograms: N/A
Scaling OptionsBeginner3 @ Technical WeightIntermediateAs written
FitnessEvery 2:00 x 53 Sumo Deadlift @ 60%12/9 Calorie on a Machine
10 Rounds of5 Strict Pull ups10 Goblet Walking Lunge Steps @ 50/35 lbs x 1
RX+ 10 Pistol Squats & Weighted pull ups
Score: TimeTime Cap: 13:00Kilograms: 22.5/15, Beg: N/A, Int: 15/9
Scaling OptionsBeginner5 Ring Rows10 Walking Lunge Steps, Unweighted
Intermediate L15 Band Assisted Strict Pull ups10 Goblet Walking Lunge Steps @ 35/20lbs
Intermediate L22-4 Strict Pull ups10 Goblet Walking Lunge Steps @ 35/20lbs
3 Sets10 Band T Pull Aparts10 Kettlebell Wrist Curls
Goal: Upper Body Accessory