Workout Video:
Warmup:
2 Sets:
8 Dislocations
8 Good mornings
10sec Dead Hang
10 Bent Over Rows
12 Hollow Rocks
12 Back extensions
Strength:
5-4-3-2-1 Weighted Door Pullups (increase load)
Max time chin over door hold at the last rep of each set
Metcon:
AMRAP in 20min of:
10-20-30-40..... etc
Double Unders
Situps
G2OH
Endurance:
2 Rounds for time:
Run 400m / 2min knee taps
30 Jump Squats
Run 400m
30 Sumo Deadlift High Pull
Run 400m
30 Pushups
Run 400m
30 V-Ups