Weekly Warm-up2 mins of row/run/skip

3 rounds of:

  • 5-10 pull-ups
  • 4-6 wall walks
  • 10 front foot elevated split squats

Part 1 A1. front foot elevated split squats 4x8-10, controlled tempo, rest 45sec A2. RDLs 4x6-8, rest 45sec

Benchmark #1

Part 2 5 rounds for time: 20 KB Swings 10 burpees 10 pull-ups 200m run

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