Coach Adam doppleganger.

WU:

800m run

10 T’s & W’s

10 Monster walks

10 Pigeon switches

5 Hang-2-active/front lever practice

5 Skin-the-cats

Pt 1: 

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.

Pt 2:

8 x 8 SUMO DEADLIFTS

*Work up to heavy set of 8. Can be touch and go or not.

Pt 3:

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.

COOL:

1 min each: pigeon, pretzel(supine twist)