Strength & Conditioning
WARM-UP
2 ROUNDS
10 Above the Knee Barbell Deadlifts
10 Ring Rows
:10 Dead Hang + 10 Active Hang
Into…
2 ROUNDS
10 DBL KB Deadlifts
5 Scap Pull-Ups + 5 Scap Retractions
5/5 Single Arm Russian KB Swing
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :15 Active Hang + 3-5 Strict
Pull-Ups
*Start Moderate and build up to workout
weight.
WORKOUT
5 ROUNDS FOR TIME
3 Deadlifts (275/185)|(185/135)
50m KB Farmer Carry (53/35)|(35/26)
7 Strict Pull-Ups
14 Alt. SA Russian KB Swings