7.16.2019

Warm up:

400m run, then
3x
10 Ring rows
10 Banded goodmorning
10 Wrestlers bridge (alt)
5 Single arm KB windmill L
5 Single arm KB windmill R

Strength:

V1
E2MOM 14:00 (7x)
2-4 Pull ups
(overhand grip only, banded if needed)

V2
E2MOM 14:00 (7x)
5-7 Pull ups
(Overhand grip only, weighted if possible)

Conditioning:

V1
For Time:
21 Deadlifts (155/105)
then,
15-12-9
Burpee
DB/KB Push Press (50/35 / 24/16)
Rest 5:00
15-12-9
Burpee
DB/KB Push Press (50/35 / 24/16)
then,
21 Deadlifts (155/105)

V2
For Time:
21 Deadlifts (185/125)
then,
15-12-9
Burpee
Handstand push up (strict if possible)
Rest 5:00
15-12-9
Burpee
Handstand push up (strict if possible)
then,
21 Deadlifts (185/125)