Warm-up: Joint Mobility/Dynamic
Strength: 3 Rounds of the following
5 Reps Deadlift
*Rest 2 Minutes between sets
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 80% of your working 1rm Deadlift.
Complete the following in any order you like for Time
30 TGUs (15r/15l) 53/35
*This conditioning piece is weighed on quality over time. Choose the structure to your reps that will give the highest movement proficiency in both your MUs and TGUs. Don’t do a max set or go beyond the range of high movement integrity.
*If you do not have Muscleups perform 35 Kipping C2B Pullups and 35 Strict Ring Dips in place of those. You may break those up however you like as well
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)