Monday

Warm-up
Warm-up
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)

Strength
Back Squat (3-2-1-3-2-1)
Warm Up:
50%x4, 60%x4, 70%x4

Wave 1: 80%x3, 85%x2, 90%x1

Wave 2: 80%x3, 85%x2, 90%x1

Workout
POINT BREAKER (Time)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute

Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose

(No Measure)