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)