| Warmup 3 sets 10 scap circles 10 scap pushups 10 fire hydrants/side Then warmup your workout movements |
| Workout 5 Rounds, rest 1:00 in between each round If you’re doing the open, do all of these at 70% effort level. If you’re not doing the open, goal is to go 70/70/80/80/90 % effort level on these rounds. These kind of pacing games build more fitness, better movement patterns, and help figure out how to move “easily” through different movements Record each of your round times: 30/24 cal bike 30 double unders 15 air squats 10 pushups 5 strict pullups 1 Deadlift @ 245/165 |
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