Fundamentals

1) Lecture: Nutrition & Recovery

2) 15:00 AMRAP of:

  • 400m Run
  • 10 Box Jumps (w/ Step Down)
  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 KB Swings

3) 2 Rounds NFT of:

  • Wall Walks x 5 or Handstand Hold x 30s
  • Supinated Grip Chin Over Bar Hold x Max Time

 

Fitness

1) 8:00 to build to Heavy 2 rep Deadlift
2) 5:00 EMOM of: Deadlift x 4 Touch n Go ~75% of final weight from 1RM
3) Complete 5 Rounds AFAP:

  • 10 Chest 2 Bar Pull-Ups
  • 10 Burpees
  • 10 Sit-Ups
  • 200m Run