Warm Up
Repeat For 5 Minutes
15 Band rows
15 Band Deadlifts
10 Scapular Pull Ups
Power Pendlay Row
Every 1.5 Minute on the Minute
3-3-3-3-3-3
WOD
Every 5 Minutes on the Minute x 3 rounds
COMPETITIVE
15 Pull Ups
Max Unbroken Deadlifts (345/240)
PERFORMANCE
15 Pull Ups
Max Unbroken Deadlifts (345/240)
LIFESTYLE
15 Pull Ups
Max Unbroken Deadlifts (345/240)
Cool Down & Dismissal
100m Walk
Childs Pose
Prayer Stretch
Pigeon pose
Forward Fold