A.
20 Minutes EMOM
Min 1 – Pallof Press x 20 Seconds/Side (These Can Be Isometric of Dynamic)
Min 2 – Single Leg DB Romanian Deadlift x 8-10
(Start With 45/30# In Contralateral Arm/Leg) Adjust Load Up Or Down From There)
Min 3 – 45 Seconds Front Rack KB Carry 70/53# L
Min 4 – 45 Seconds Front Rack KB Carry 70/53# R
B.
5 Tough Sets
Jerk x 3
Pause 2 Full Seconds In Dip of 1st Jerk
C.
Strict Press
5-5-3-3-1-1 Reps
D.
Every 5 Minutes For 20 Minutes
15 Shoulder To Overheads 155/105#
Row 500 Meters
Try for Unbroken, Then Sprint The Rows Out!
E.
If Time Permits
A. Done
B. 175×1/ 185×2/ 195×2
C. 135/145/155/165/170/170
D. 2:26/2:27/2:42/2:43 Rx
A. Done
B. 255-265-275(2)-275-245(2)
C. 145-145-155-160-170-180
D. 2:16, 2:19, 2:20, 2:44
A. Done
B. 155-190
C. Incline Bench:
145-155-165-175-185-185
D. 2:17-2:18-2:17-2:20
E. Mobility