PRE-WORKOUT
Barbell Mobility
WARM-UP I (10)
2 Rounds
10 Cals
10 Elevated Ring Rows
10 Push-ups
STABILITY (5)
3 Rounds
5 Windmill L&R (44/30)
1 TGU L&R (53/35)
CONDITIONING (20)
4 Sets Alternating
2+1 Muscle-Ups + 5 Deadlifts 185
12 Pull-Ups (As High As Possible) + 5 Deadlifts 115
Then
Deadlift Hold 155/105 While
Rowing 500/400m Each
Then
Front Rack Hold 135/95 While
Biking 0.75/0.5 Miles Each
Then
Overhead Hold 115/75
Complete 100 TTB/GHD Sit-Ups Total
STRETCH (10)
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