Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
Strength (Texas Method 5.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 5.1
Bench Press
• 3 sets of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
Conditioning
For time:
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Overhead Squats 45/35#
• 50 Push-ups
• 25 Chest-to-bar Pull-ups