TUESDAY

Warm-Up:

3 Sets, For Quality

:30 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

"Popeye"

15:00 minute EMOM: For Completion

Performance

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 75 Double Under’s

Fitness

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Banded Strict Pull-Ups

Minute 3: 50 Double Under’s or 45 seconds of Practice

Barbell Loads: 50-55-65-70-75%

Score: Loads

Daily Finisher / Bodyweight Stamina Test

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed

Level 2:

10 Sets x Unbroken Reps

Rest 1:00 minute between sets

Level 1:

10:00 minute EMOM

5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)