A. Context :
Context :
Don’t injure yourself while trying to get healthy!
(for example, don’t give yourself rope burn).Scoring: Not Scored
B. Warm Up :
Warm Up :
400m Jog or 2 min Jump RopeScoring: Not Scored
C. Barbell Warm Up :
Barbell Warm Up :
5, 4, 3, 2, 1 with an Empty bar :
Jefferson Curl,
Front Squat,
Shoulder Press,
Good Morning,
Back Squat.Scoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift
1 set, starting a set every 2:30, of:
E1. 2-4 Push Presses @ 80-90%E2. 4-6 Dumbbell Single Leg Romanian Deadlifts
F. “Polished Capstan“
“Polished Capstan“
Rope Climb (4/3/8 Rope lay downs)
Then max rounds with the remaining time
10 Deadlifts (135/85/55)
5 Back Squats (same)
5 Shuttle Run (20' round trip, no line touch) OR 100m RunScoring: Not Scored
Time Cap: 8 minutes
G. Cash Out :
Cash Out :
4 mins
10 Kipping Pull Ups,
10 Burpees
OR
3 Sets of
12 Wide grip strict Pull Ups,
15 Banded Good MorningsScoring: Not Scored