Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 20 Sit Ups
- 20 Lunges
- 20 Squats
- 3x's 20s Bar Holds
Strength:
10m Increasing X 2 EMOM Deadlift
Conditioning:
3 Rounds
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 1 Minute Rest
Each round will start with a 400m run. When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees. You will do one round with each movement, but can do it in whatever order you'd like.
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