A. 10 rds @60-70% NFT , for movement focus …. following normal
Warmup Routine And activation
3 db devils press 50/35’s
5 strict pull-ups
7 ring push-ups
9 ghd Sit-ups
B. High blocks power clean + 2 Push jerk + 2 high block power + 2 Push jerk ; 5-6 working sets here climbing
C. 5-6 Rds @70-80%
25/18 cal bike
500m run
75′ heavy farmers carry
Rest 3 min btwn