Dynamic Warm Up- Mobility Prepare for:

A. Strength/Skill:
EMOM x 10 MINUTES

MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**

*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight

B. Metcon:
“RIPCORD”

4 ROUNDS FOR TIME:
• 15 Chest to Bar Pull-ups
• 15 Deadlift (185/125)|(155/105)
• 400m Run

Score is time

C. Finisher:
2-3 SETS FOR QUALITY

10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)

-Rest As Needed b/t Sets-

(No Measure)

 

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