Warm Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)
Dead Hang

On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Barbell Front Squats
5 Reps: Empty Bar Push Press
3 Reps: Empty Bar Thrusters
5 Hanging Leg Raises
200M Row

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 80% 1 Rep Max

WOD

For Time

COMPETITIVE

1000m Row
40 Thrusters (65/45)
30 Hanging Leg Raises
800m Row
30 Thrusters
20 Hanging Leg Raises
600m Row
20 Thrusters
10 Hanging Leg Raises

PERFORMANCE

1000m Row
40 Thrusters (45/35)
30 Hanging knee raises
800m Row
30 Thrusters
20 Hanging knee raises
600m Row
20 Thrusters
10 Hanging knee raises

LIFESTYLE

800m Row
40 Thrusters
30 Lying knee raises
600m Row
30 Thrusters
20 Lying knee raises
400m Row
20 Thrusters
10 Lying knee raises

Stimulus: This Is a Long Chipper Workout, Try Not to Redline Your Heart Rate. Take Breaks as Needed.