“I’ll take that!”
7×3 deadlift build to a heavy touch and go, controlled triple.
7 rounds attempting to work at slightly higher than moderated intensity and finish each round in 2:00-2:30
5 strict pullup (single set of reps)
10 alternating overhead lunge 45/35# (smooth and focused on upright spine position)
15 pushup (elbows close, 1-2 sets)
20 air squat (fluid with good ROM and control)
25 double under (50 single unders or 25 seconds of works tops!)
*This workout is meant to be focused on pacing and better movement practices. Discuss scaling with your coaches so you can do the proper amount of work.
Spend 10 minutes static stretching