WARM UP
800 meter run
5:00 hip mobility
-smash/roll quads and glutes
-couch stretch 1:00 peer side
5:00 shoulder mobility
-smash/roll lats and traps
-prone handcuff drill 10X at slow tempo
SKILL
Turkish getup
5 x 3 each side
*Should be a medium weight.
WORKOUT OF THE DAY
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand push ups
400 meter run
RX: (315/215) (205/135)
55+: (275/185) (165/115)
Lv2: (405/305) (245/165)
*Intended loading is not more than 90% 1RM on deadlift and cleans. Scale ring muscle ups to jumping RMU or ring pull ups; HSPU to abmat or piked pushup. 15:00 time cap.