Warm-up
• 300 m Row

2 rounds:
• 5 Inch Worms
• 10 Air Squats

Pec Stretch w/ Band
Pigeon Pose
Pike Stretch
• Twist Cross

Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
3 rounds for time:
• 30 Box Jump Overs
• 30 SDHP #75/55
• 10/8/6 Muscle-ups ***

*** Competitor’s