WARM UP
2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30sec Hollow Hold
PERFORM
4 Rounds | 10 Min Cap (For Quality)
4-8 x Weighted Pull Up/Pull Up
5 x Box Jumps (For Height)
30 Sec Hanging L Sit/Hanging Tuck Hold
–
15 Min AMRAP
200m Run
6 x Deadball Ground to Overhead
12 x V-Up
24 x Air Squats