Warm-up:
5 Rounds:
10/8 Calorie Row or Bike
Rest :60
Strength
Deadlift
3x10 AHAP
*First two sets are warm ups, last set is what counts
Lite = use double KBs. Same Rep Scheme.
Conditioning
RX
4 Rounds:
4 Squat Clean Thrusters 115/75lbs
12 Bar Facing Burpees
25' HS Walk
Scaled = 20 Alternating Shoulder Taps in Handstand position or 30 Sec handstand or plank hold.
Lite = use DBs
Extra Work:
For Distance 5:00 Row x 4
Rest 2:00