A. General
3 Shuttle runs
25’ Walking lunges
25’ Inchworm
25’ Duck walk
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
25’/25’ Banded monster walks
5-3-1 Squats @Asecending
Tempo 4.1.X.1
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 @ Tempo @ RPE 6/10
Intermediate
As written
6 rounds for time
12 Pull-ups
9 Deadlift 225/155 lbs
6 Ring dips
TC: 10 minutes
Score: Time
KG: 100/70
12 Jumping pull ups
9 Deadlift @ 115/75lbs
6 Push ups / Assisted dips
Intermediate L1
9 Deadlift @ 155/105 lbs
6 Band assisted Ring dips
Intermediate L2
6 Pull ups
9 Deadlift @185/125 lbs
Perform
15 TTB
9 Deadlift @225/155 lbs