WOD
Warm-up
Dynamic Stretches
2 Sets
50 Single Under
20 Alternating Elephant Walk Steps
15sec e/leg Long Split Pulse
6 BB Aipa Row
Strength
3 Sets
8 Deadlift (TnG Reps)
rest 2 min between sets
Start your work set around 40% and build up to 50-55% of 1RM as your form allows.
*Final Set RPE 8/10 – 2 reps left in the tank
Conditioning
December 2022 Benchmark
4 Rounds For Time:
10 HR Push-up
15 Russian KBS (70/53) | American KBS
20 Abmat Sit-up
25 | 50 Double Under