GENERAL FITNESS
“CV Primer”
10′ of Steady Movement…
5x Wall Squats (toe the wall, go slow)
5x Double-Clap Burpees +
5x Strict Pull-ups (sub 20s DH) +
5x High Box Jumps (36″/30″)
Then:
Against a 30′ clock
1-Mile Run or 2000m Row
Into…
AMRAP
20x DBL KB Deadlifts (53/35) +
15x Sit-ups +
80′ Front Rack Carry (same KBs)
3x Rope Climbs
Then:
Stretch

 

 

STRENGTH
20x Alt. Supermans
Monster Walks
2×5 Weighted Dislocates
2×10 PVC Arch Presses
3×6 BB Good Morning, light (go for stretch)
Then:
Work up to a semi-challenging 6-rep Sumo Deadlift (3-4 sets)
Then, starting with that load…
6-4-4-2-1-1-1 Sumo Deadlifts
Rest plenty between sets (this should take a while)
Then:
10x DB Z-Press, AHAP +
10x Fat-Grip DB Bent-Over Rows +
20x Superman Rocks (stay rigid)
4 sets
Then:
Cool Down with 15-30s 1-Arm Hangs from Pull-up bar (use straps), time permitting

 

 

PHOTOS