Workout of the Day
Fitness
A. Work up to a technically sound 3 Rep Deadlift (absolutely no bending of back)
B. SLRDL w/KB Use lateral Band Pull if able 4×6-8 reps @2211
C. 3×20 cal AD @85-90% (attempt to make each interval within 1-3 seconds)
rest* 3min btw efforts
Performance
A. Back squat 2×10
B. EMOM x8 (alt minutes)
Rope Climb 1-3 reps
HSPU 3-5 Reps
C. 100m Sprint on Rower x10 *rest 1:15 btw sets
D. 1000m Row (test)
