WARMUP

SMR Hamstring & IT Band Focus

Double Under Practice

Slider Pillar Bodysaw

Bottom’s Up SA KB Carry

Quadruped Extension-Rotation

Bowler’s Squat

 

 

STRENGTH 1

5x20m Work to heavy set

Farmer’s Carry

 

STRENGTH 2

8-6-6-4-4-2-2 Build load progressively

Weighted Pull-ups

 

WORKOUT

For Completion

Cash In: ½ Mile Run (RPE 8.5)

8x30m Prowler Shuttles 90/60

Cash Out: ½ Mile Run
*Penalty: 30 Burpee penalty if second ½ mile run is not within 30s of first ½ mile’s time

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