Warm Up
Repeat For 5 Minutes
25 Jumping Jacks
10 KB Rows
10 KB Deadlift
Strength ~ Back Squat
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
WOD
4 Rounds (Time Cap: 15 Minutes)
COMPETITIVE
250m Row
10 Deadlifts (155/110)
50 Double Unders
PERFORMANCE
250m Row
10 Deadlifts (135/95)
85 Single Unders
LIFESTYLE
200m Row
10 Deadlifts
50 Single Unders
Stimulus Points
Try To Go Unbroken During The Skipping
Expect Lower Back Fatigue
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 8 Strict Leg Raises
2). 30 Seconds Dead Hang
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back On Rig Stretch