1. Warm-up
1 min Banded Glute Activation
Then 30 OHS
Then
30 Good Mornings (light)
Run 400m
2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
3. EMOM for 10 Minutes: (Personalize your EMOM)
Even Min – (10 – 20) Box Jumps 40/30″
Odd Min – 1 “Alec Smith” Complex (4 Pull-ups, 3 Chest to Bar Pull-ups, 2 Bar Muscle Ups)
4. 100 Hollow Rocks
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