Warm upRow 1k w/sprint last 150m + 3 rounds 5 strict pull-ups 10 v ups 15 squats+Row 1k w/sprint last 150 m
Mobilize
A) 48-36-21
Cal row
3 Legless rope climbs
150′ farmer walks 88×2/70×2
B) (B+C+D should be done 5 minutes apart.)
10-20-30
Cal bike
Chest to bar
C)
10-20-30
Cal bike
Deadlift 225/155
D)
10 sets not for time. For precision.
10 thrusters 115/75
15 ghd su
Accessory
3 sets of heavy DB strict press
W/40 hollow rock after each set