• 1. Warm-Up
  • Mobility OH, Hamstrings
  • 3 Rounds
  • 4 HR Pushups
  • 6 Good Mornings
  • 8 Ring Rows
  • 30 High knees (Run in Place)
  • 2. Strength
  • Strict Press 5×4@77.5%
  • On the clock every 2:30 mins
  • 3. Met-Con
  • 17 min AMRAP
  • 3 HSPU
  • 6 Deadlifts 225/155
  • 12 Pull-ups
  • 24 Box Jumps 24/20
  • 4. Accessory
  • Pendlay Row 5×5 Heavy Weight