General Warm up:

2 rounds thru –
200m run
10 total toy soldiers
10 OH pass thrus
10 leg swings per leg each direction
10 total PVC Samson stretch
20 total reverse plank marches

CLICK HERE FOR THE WORKOUT EXPLANATION


A. 4 sets of the following:
– 5 barbell weighted good mornings.
Begin with empty bar. Small builds focusing on control and position.
– HSPU complex: 1 box walk-up to pike
+ 1 per arm shoulder tap in HS position
+ 1 box strict HSPU
+ 1 per arm shoulder tap in HS position
+ 1 box walk out to plank
– 30 single unders (1-legged if possible)
– 100m pick up run (start at a jog then get faster as you go)
– :30 sec rest

B. 3 RFT @ threshold pace (sustainably challenging – choose loads and movements where muscular failure is NOT achieved):
– 10 deadlifts @ 70% of 8RM
– 20 russian KBS @ 24/16kg; 20/12kg
– 10 HSPU (wall, box, push-up)
– 400m Run