Wednesday: (Thursday below!)Mobilize, then:
Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 5 reps @ 75% of 1-rm
Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans
35-54:
Every 5 minutes, for 30 minutes, complete (6 sets):
20/15 Calorie Assault Bike or 200 Meter Run
12 Toes-to-Bar
10 Burpee Box Jump-Overs (24/20″)
5 Power Cleans (155/115 lbs)
Thursday: Warm-Up Flow
Two sets of:
Double or Single-Unders x 30-50 reps
Waiters Carry x 50′ per side
Strict Pull-Ups x 5-10 reps
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Handstand Walk Progressions
Spend 3 minutes working on Handstand Marchingx max reps (per kick-up either free standing or on the wall)
Followed by. . .
Every 60 seconds, for 4 minutes (4 sets) of:
Handstand Marching x 10 reps + Handstand Walk x
Front Squat Progressions
Every 2:30, for 17:30 (7 sets):
Front Squat x 2 reps
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 84% of 1-RM
*Sets 5-6 = @ 87% of 1-RM
*Set 7 = @ 90% of 1-RM
Conditioning: if needed
4×800 m run
*rest 2:30 between runs