Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
Timed 2K=11 minutes. Sooooo windy!
I did the deadlifts. My last set was at 195 lbs.
I don’t know where else to post this, but Anya and I did a workout yesterday that was on the board. 500 meter row, 30 GHDs, 30 pull-ups, 30 slam shots, 30 dumb bell presses, and 30 box jumps. It took me over 18 minutes.