Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up
Part 2 – Conditioning: “Guard Dog”
Performance: 10 Min AMRAP of:
- 12 TTB
- 8 Deadlift (225/155lb)
- 12 HSPU
- 8 DLs
Fitness: 10 Min AMRAP of:
- 12 Kipping Knee ups or sit-ups
- 8 Deadlift @ 55-60% of your 1RM
- 12 Seated strict press with DBs
- 8 DL
Want more? Pick a challenge and complete it!
- One mile run for time
- 1000m Row for time
- 60 seconds of burpees to a 6″ target
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