| Warmup 10:00 of: 5 deadlifts 5 lat retractions 3 strict pullups/negatives 200m row |
| Skill Work 10:00 of: Level 1: Flying kips Level 2: Hip to bar kips Level 3+ 5 sets of 33% of your max set of BMU |
| Workout 3 rounds for time: 10 deadlifts 225/155 10 strict pullups 500/450m row If you finish in under 11:00, do a 4th round Extra Work Longevity and Performance: 30:00 Running clock, your choice of machine (bike rec) :30 hard spin 1:30 easy spin If you finish 4 in under 13:30, do a 5th round. 🙂 |
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