Mobilize, then:
Three sets of:
CrossOver Symmetry Row x 15 reps
Prone Plank Shoulder Taps x 15 reps
5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom
A.
Skill Development
Every minute, on the minute, for 3 minutes:
2 Donkey Kicks
Followed by. . .
Skill-Based Movement Primer
Four sets for times of:
25/15 Calories of Rowing
Strict Handstand Push-Up x 5-10 reps
Rest 60 seconds
Beginner: Add 3-5″ riser
Intermediate: Normal
Advanced: Add 1.5-3″ deficit
B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 80% x 2 reps
Rest as needed
C.
For time:
Complete rounds of 21,15, 12 and 9 reps of:
Calorie Row
Deadlift
35-49: 185/125 lbs
50-54: 155/105 lbs
D.
Four rounds for movement quality:
400 Meter Run
2 Rope Climbs*
20 Push Ups