Warm Up: – 400m run
200m backwards run
Bridge sprint @ 95%
Skills: – G1: Pullups – ME for 20 sec, rest 10 sec – 3 sets
G2: PVC OH squats – ME for 20 sec, rest 10 sec – 3 sets
Rest 1 min
G1: 7 Ring Rows @ 32X1, rest 20 sec – 3 sets
G2: 7 Banded Squats @ 32X1, rest 20 sec – 3 sets
Rest 1 min, then switch groups
WOD: – 3 rounds for time:
10 Deadlifts @ 205/135
200m OH plate run @ 45/15
