WARM-UP

AMRAP X 4 MINUTES

100m Run

8 Barbell Jefferson Curls

8 Alt. Groiners

8 Ring Rows

Into…

AMRAP X 4 MINUTES

100m Run

8 Barbell Good Mornings

8 Cat Cows

8 Jumping Pull-Ups

WORKOUT (PERFORMANCE)

3 SETS

400m Run

15 Deadlifts (185/135)

15 Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (85/60)

WORKOUT (FITNESS)

3 SETS

400m Run

15 Deadlifts (135/95)

15 Jumping Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-