-Warm Up-
3 Rounds
10 bootstraps
20 shoulder taps
10 shoulder openers
10 overhead squats
20 foot bear crawl
20 foot inchworm
-Strength/Skill-
EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be specific based on level of skill. Build weight on DL toward starting weight for workout.
-WOD-
4 RfQ (rounds for quality)
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups
*Increase weight on the DL every round.
Must be performed unbroken and controlled to the ground.
Workout is NOT for time.
