21 February 2022

RX

Strength/Skill

Every 90s x 6:

complete:

3 clean pulls + 3 standing shrugs

(weight increase every 1/2 rounds)

Workout

“Bradshaw”

10 rounds for time

3 HSPU
6 deadlifts(225/155lbs)
12 pull ups
24 DU

TC 30 min

METCON

Workout

EMOM 28

Min 1: 15/12 cals

Min 2: 16-20 Alt v ups

Min 3: 20-25 air squats

Min 4: 4-6 inchworm push ups

BASELINE

Workout

3 mins on/2 mins off
(a,b,a,b,a,b)

(a)
400m run
15 wall balls
Max DU/skips in remaning time

(b)
20 reverse lunges
10 HR push ups
Max Stairs climb w/wall ball
in remaining
time

LEARN TO MOVE

Session 1

Squat + Pressing Series