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Warm-up start with 400 m run

Duck walk Straight leg bear crawl Elbow to ankles on floor shoulder retraction hangs 30 sec mobility for DL

A): deadlifts 5 5 5 5 5 ALTERNATE

bar facing burps 10 10 10 10 10

B): Metcon (Time) 6 rds

6 strict HSPU 6 bar muscle ups/ 6 pulls up and 6 bench dips 6ps pistols hold on to racks 200m run

Accessory Work

3×12 DB split squat ea. (AHAP) back leg elevated 5×8 single arm DB press (AHAP)