Coach Adam doppleganger.
10 T’s & W’s
10 Monster walks
10 Pigeon switches
5 Hang-2-active/front lever practice
Find 4 RM Weighted pull-up
*or the hardest version of 4 reps. Examples are finding the lightest band, finding the lowest setting on ring rows, or adding weight to chest while ring rowing.
8 x 8 SUMO DEADLIFTS
*Work up to heavy set of 8. Can be touch and go or not.
10 x 100m Sprint
*in heats of approx 4, lined up outside of the door, sprint to curb of the building across the lot. The rest is your walk back to the line.
1 min each: pigeon, pretzel(supine twist)