Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1
Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3
Strict Pull-ups
• 3 sets of 5 reps
GHD Glute-Ham Raises
• 5 sets of 10 reps
Conditioning
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Chest-to-bar Pull-ups
Immediately into,
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Toes-to-bar