Warm-up
• 400 m Run
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Death by:
• Deadlift 225/155#
• Back Squat 205/135#
Set-up two barbells: one on the ground for deadlifts and the other on the rack for squats. EMOM for as long as possible: complete 1 rep of each movement in the first minute, 2 reps of each in the second minute, 3 reps of each in the third minute and so on until the reps cannot be completed in the given time. Time cap: 10 min.
Conditioning
For time:
• 100 m KB Farmers Carry 70/53#
• 21 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#
• 15 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#
• 9 Handstand Push-ups
• 100 Double Unders
• 100 m KB Farmers Carry 70/53#