We meet again
Warm Up/Mobility
Warm-up
3 Rounds
100 M Run
8 Scap Pull Ups
10 Tight Kip Swings
12 BB RDL
100 M Run
8 Scap Pull Ups
10 Tight Kip Swings
12 BB RDL
Skill
Warm-up
EMOM 15
Min 1 – :40 Bar/Ring Muscle Skill Practice
Min 2 – 5 Deadlifts – Building**
Min 3 – Flow Stretch
Min 1 – :40 Bar/Ring Muscle Skill Practice
Min 2 – 5 Deadlifts – Building**
Min 3 – Flow Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
3 Muscle UP (Bar or Rings)
9 Deadlift (255/165)
200 M Run
3 Muscle UP (Bar or Rings)
9 Deadlift (255/165)
200 M Run
Metcon
1:00 Slow Cat-Cows
2:00 Child’s Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
2:00 Child’s Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
Finisher
Metcon
4-5 Sets
10 Tuck ups
10 Alt Toe to Bar
10 Heel Taps
3/3 Around the World
10 Tuck ups
10 Alt Toe to Bar
10 Heel Taps
3/3 Around the World
** Build from Moderate to Heavier than Workout Weight