Warm Up – 10 minutes
Partner Up…One athlete does does world’s greatest stretch on the right leg while partner does 10 man makers then switch
Then repeat on left leg while partner b does 10 more man makers. Use 20-25% body weight in each hand.
1. High Bar Back Squat (with chains)
– All should be heavy. Try to only to jump in 5-10lb increments
2. Five rounds of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Presses
5 Dumbbell Front Squats
You may not put the dumbbells down during the set. Ascend in weight were able. Rest as necessary between rounds.
Row 1000m for time
Rest 5 minutes
Row 500m for time
Rest 3 minutes
Row 250m for time
10 Ring Dips- Rest 60s
If you are able to do the 10 unbroken, then add load. It should be enough load that you are approaching a max.