“If you want good results, you simply must show up. Show up even when you don’t feel like showing up.”
Primer: 8 Minutes for quality
30s Front Plank | 60s Row or Bike
20s HS Hold or Wall Walk | 60s Single Unders
10 Push Ups
EMOM 12 – Building / Practicing Movement prep for workout
Min 1: 5 Deadlifts
Min 2: 5 KB Push Presses (building in weight)
Min 3: HS Walk Practice
WOD: “The Undertaker”
Buy In – 60/45 Cal Bike or 1000M Row
Directly Into…
30 Deadlifts @ 275/185
40 Double KB Push Presses @ 53/35
150 Ft HS Walk
*18 Minute Time Cap
Performance: DL @ 225/155 | KB @ 44/26 | 75 Ft HS Walk
Fitness: DL @ 185/125 | KB @ 35/18 | 10 Wall Walks
Fit Light: 45/30 Cal Bike | DL @ 135/95 | DB Push Press @ 25/15
Bonus: 5x On The 90s – 1 Set of Strict HSPU
300 Ft HS Walk – Every Break 3 Ring Muscle Ups
3500M Tempo Row
0-500: 2K pace + 15s
5-1000: 2K pace + 7s
1-1500: 2K Pace
15-2000: 2K pace + 7
20 – 2500: 2K pace+ 15
25-3000:2K pace
3000-3500 – Recovery