WARM UP 3 rounds for quality of:
5 Parallette Push-ups
5 Parallette Dips
5 Squat Jump Laterally Over Paralletts
5 sec Hollow Hold, 5 secs
CORE Every 1 min for 15 mins, alternating between:
L Sit Hold, 30 secs
Superman Rock, 30 secs
Closed Tuck Front Lever, 30 secs
ODD FUN CONDITIONING
For time: (TC 30min)
Buy in:
3 Leg Less Rope Climbs, (scaled: normal Climbs)
No Rest Into:
4x 30m unbroken Farmers Carry, 2x 32/24kg
4x 30 unbroken Battling Ropes (L+R= 1 rep)
4x 25 unbroken Romanian Deadlift 35-40% of your best Deadlift
5x 5 unbroken Strict Burpees (each rep with a close grip Push up)
5x 5 unbroken Strict Pull-ups (weighted)
5x 15sec unbroken Handstand Holds,
5x 5 unbroken Tire Flips
*Switch between sets as needed
COOL DOWN
5' Foam Roll
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