Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength (7/13 Squat 3.3)
3 sets:
• 4 Front Squats
Weight: 60% of T1RM
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
10-8-6-4-2 reps for time:
• Bar Muscle Ups
• Deadlifts 225/155#
• Bar-Facing Burpees
Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips.