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GENERAL WARM UP 5-15minutes
1 Round :20sec ON, :10sec OFF of each movement:
–Jumping Jacks
–Lying Leg Swing (right)
–Lying Leg Swing (left)
–Lying Leg Crossover
–Roll Over V Sit
1 Round :20sec ON, :10sec OFF of each movement:
–Forward Jumping Jacks
–Scap Pull Up
–Single Leg Balance w/ T-hold (right)
–Single Leg Balance w/ T-hold (left)
–Alt. Dead Bug
SPECIFIC WARM UP 15-30minutes
Chest to Bar Pull Up/ Burpee Box Jump Specific Warm Up 1x:
–8 Kip Swing
–10 Alternating Box Step Up
–6 Jumping Chest to Bar Pull Up or Ring Row
–5 Box Jump (step down)
–3 Kipping Pull Ups
–3 Burpee Box Jump
–2-3 Chest to Bar Pull Ups
Deadlift Specific Barbell Warm Up 1x:
–10 Good Morning
–5 Hip to Above The Knee
–5 Above the Knee to Mid Shin
–5 Deadlifts
Deadlift Build Up Sets
30-15-10 For Time:
Chest to Bar Pull Up
Burpee Box Jump (24/20)
*5 Deadlift at 85% after each round
Goal: Sub 12 min
20-15-10 For Time Scaled Version:
Ring Row
Burpee Box Jump (20/16)
*5 Deadlift at 85% after each round
Goal: Sub 12 min
30-15-10 For Time Minimal Gear Version:
Chest to Bar Pull Up
Burpee Box Jump (24/20)
10 Dumbbell Deadlift (100’s/70’s) after each round
Goal: Sub 12 min
Bodyweight Version:
50-40-30:
–Alternating Plank Shoulder Taps
40-30-20:
–Burpee over object
30-20-10:
–Single-Leg Balance/Deadlift w/ T-hold
-Use a backpack or odd object for a single leg deadlift if you can.
2 Rounds For Quality:
–12ea Tempo Dumbbell Strict Press (:03 sec down and up)
–20 Band Pull Aparts
