550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 5 of deadlift weight, up to something heavier than workout weight
30 double-unders after each set
Workout (start this at 40 past the hour)
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
6 burpee box jump-overs
9 burpee box jump-overs
Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.
EMOM for 20 minutes of:
1 bench press
start at 70% and go up as you can. You must stay on the 1 minute start interval. Start 5 lbs heavier than you did last week.
5 rounds for completion of:
1 minute all out on the airdyne. This is literally an all out sprint for 60 seconds. Everything that you have. Rest as much as you wish in between sets.
Do the skills workout.