Warm-up

Strength:

Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work.

Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style.

Every Minute on the Minute x 12min

1- Bulgarian Split Squats x 6 reps @3111 Left Leg

2- Plank on Rings x 30sec

3- Bulgarian Split Squats x 6 reps @3111 Right Leg

4- Deadbugs x 30-45sec with 2sec pause at each extension

Don’t let the knee come towards the chest on the leg that stays bent.

Conditioning:

25 Pull-ups

30 Alternating Dumbbell Snatches

15 Chest to Bar Pull-ups

20 Dumbbell Burpee Deadlifts

5 Bar Muscle-ups

10 Man Makers*

*Row, Push-up, Row, Squat Clean to Overhead

Rx 35/25

Rx+ 50/35

Time Cap 12min

Use jumping variations to modify the pulling movements.