March 27 2020

At Home with Equipment: 

Warm Up with:

800M Run Then 3 Rounds of: 

10 Inch Worms 

15 Toes Touches

20 Lunges

10 rollover V-sits

Build your deadlift up and past working weight, then back down to the workout weight, this should not be a max load but I would say if you can move it for all 12 reps unbroken than you can use it, if not, find a weight that you could.  This is not saying every round should or will be unbroken just that you have the strength to do it when fresh.  

Strength/Conditioning:

5 Rounds for Time of: 

Run 400M

12 Deadlifts 225/155

15 Pullups

At Home/No equipment Version:

5 Rounds for Time of: 

Run 400m

21 Glute Bridges (2 sec pause at top)

21 Airsquats

21 Backpack Rows 

Fill Your backpack with something a little more challenging (Books,rocks,gallons of water) be creative.  It should be something challenging, if these were pullups you would most likely need to break them up so don't be afraid of a load that would force the same.  Make sure to maintain a flat back and pull the bag right into your chest sending elbows behind you.