- Fuel 45mins prior
- CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
- Functional Warm-Up Drills - 10 mins
3 rounds: - barbell complex with push chaser (45#/65#)
With 45# bar do:
- 6x deadlifts
- 6x bent-over rows
- 6x hanging cleans
- 6x front squats
- 6x push presses
- 6x back squats
Warm-up to 65% 1 RM deadlift
Strength:
- Deadlift - 3 reps x 10 sets at 65% 1 RM
Work Capacity:
5 Rounds for Time (RFT)
- 5 x power cleans (95#-115#)
- 15 x push-ups
- 25 x double unders (skipping)
Durability:
- 30 x evil wheel
Post:
- Hydrate
- Fuel within 30 mins
- Journal post-training session
# = pounds