Strength
4 sets:
- 3.3.3 Speed Deadlifts* @ 50-55%% 1RM
- Rest :60
- 5-8 L-Pull ups** @ 21×1 Tempo
- Rest :60
*Perform three touch and go deadlifts focusing on rapid hip extension once the bar passes the knees. Drop the bar, rest for 10 seconds, repeat two more times for one complete set. Do not exceed 55% of 1RM.
**Progressions of the L-Pull → Tucked knee Pull-ups → L-Body rows w/ heels on the floor → L-Body Rows w/ feet flat on the floor.
Conditioning
“The Catalina Wine Mixer”
3 rounds for time:
- 500m Row
- 50′ Handstand Walk
- 75 Double Unders
*Scale for Handstand Walk → 20 Shoulder touches → 5 Wall Climbs → 3 Wall Climbs