Tuesday

Warm Up
Run 400m or Row 500m
Light KB Swings (x20)
Goblet Squats (x20)
Lunges (x20)
Push Ups (x20)
Superman’s (x20)
Jump Squats (x20)
Run 200m 

Skill Work
Bent Over Barbell Rows
Deadlift
Front Squat

First…
EMOM 10 minutes of:

Minute 1 – 1-2 Rope Climbs (modification: 10 Bent Over Barbell Rows)
Minute 2 – 30 Double Unders (modification: 75 single unders)

REST 3-5 minutes

Then…
“Bell”

3 Rounds of:
21 Deadlifts (185/125)
15 Pull Ups
9 Front Squats (185/125)

 

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