Workout Video:
Warmup:
1min Dead Hang (door)
20 Dislocations
20 Overhead Squats
20 Backpack Pushpress
10 Inch Worms
10 Burpees
10 Rollups
Strength:
5 Sets:
5-8 Weighted Door Pullups
1min Weighted Squat Hold
*add a weighted backpack if possible
*scale for eccentric pullups
Metcon:
5 Rounds for time:
30 Backpack Bentover Rows
20 Backpack G2OH
10 Burpees Over Backpack
Endurance:
EMOM for 36min:
1 - 8 Rollups
2 - 10 Burpees
3 - 12 Pike Pushups
4 - 14 Backpack Thrusters
5 - 16 Jumping Lunges
6 - 18 Situps