"VOICEMAIL"

5KG BUMPER PLATE

  • 0:20 Good Mornings (hugging plate)
  • 0:20 Ground to Overhead
  • 0:20 Inchworm to Push Up
  • 0:20 Single Leg Deadlift (same side)
  • 0:20 Single Leg Deadlift (other side)
  • 0:20 Active Samson
  • 0:20 Downdog

PART 1: DEADLIFTS
15 - 12 - 9 - 6 - 3:

  • Deadlifts

    *MUST be unbroken/touch-and-go
    *Score = Sum Total Load of all 5 sets

 

PART 2: "VOICEMAIL"
On the Minute x 10:

  • 6 Chest to Bar Pull-ups / 4 Strict pull-ups
  • 6 Box Jump Overs (24"/20")
  • Max Dumbbell Snatches (22.5/15)


    *Score = Sum Total Reps of Dumbbell Snatches

COOLDOWN 

MOBILITY

  • 1:00 Lying Piriformis Stretch

 

ACCESSORY

Bike Intervals:

  •  2 Minutes at Moderate Pace
  • 15 Seconds at Sprint Pace
  • 90 Seconds at Fast Pace
  • 15 Seconds at Sprint Pace
  • 1 Minute at Fast Pace
  • 15 Seconds at Sprint Pace

3 Minutes Rest Between All Reps