Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Core
8 min EMOM:
• 10 Toes-to-bar
• 15 AbMat Sit-ups
Conditioning
Fallen Hero Friday: Honoring Sham
7 Rounds for time of:
• 11 body-weight Deadlifts
• 100 m Sprint