Warm up(0:00-8:00)
200m run
then

10m walking spiderman
10m walkout

10m walking front kick
10m knuckle drags

Barbell warm up

Mobility(10:00-15:00)
:30 sec hamstring stretch per
:30 sec shoulder distraction per

Pointers/skill(15:00-20:00)
Deadlift-chest over bar, back straight

Sit ups-use arms for momentum, full r.o.m

Double unders-keep wrist in front, control the pace

Metcon(20)
Alternating On the Minute in 20 minutes

“Cowboy Up”

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Weightlifting(15)
Week 2 strict press

Opt(12)
FT Float
2rds
10 ttp, hkr, k2e, ttb
10 hspu-deficit for added challenge
10 ring dips

Gym goat
1600m walk/run
5x250m row sprints on the 2:00

Finisher
30 t raise
30 cuff iso
50 temp tantrum
1:00 min samson per