“It’s very easy for athletes to get caught up in what’s popular and not necessarily what’s effective.” – Pat Sherwood
A. EMOM x 12
Odd – 100’ Farmer Carry
Even – 40 Second Hollow Hold or 20 Second L-Sit
B. Death By 10m Sprint
Add 10m every minute until you can’t do the required work in the minute.
* Row/Bike once you are done until the 25 minute mark
Warlock Weightlifting:
A. Power Snatch – 65% x 3 x 4
B. Power Clean – 65% x 3 x 4
C. Power Jerk – 65% x 3 x 4
D. Snatch High-Pull – 70% x 3 x 3
E. 3 Rounds – 600m Row, 15 DB push press