Warm Up
2 Rounds
20’ Bear Crawl
6 Dolphin Push Ups
20’ Walking Lunges
6 Alt T Push Ups
20’ High Knees
6 Hips to Wall
Prep:
1×10 RDL w/ bar + 1 Wall Walk
4×3 Deadlifts working up + 2 HSPU or scaled option
Met Con
2 Rounds (24 Min Cap)
Run 800 M
12 DL (M:315/275/225/185/135, W:223/183/153/93)
36 HSPU*
12 DL
(finish second round with 800 M Run)
*HSPU Scaling Options
-24/18 Reps per round (2/3 or ½ Volume)
-Single Ab Mat w/ hands on floor (may scale reps as well)
-3x 6 Seated DB Press AHAP +9 Push Ups + 12 Hollow Rocks (per 36 HSPU)
Mobility
Band Hamstring series
