Warmup

0:00 – 15:00

Run to Sessions 2x
Mobility

Lift

15:00 – 40:00

2 x 5
Warmup sets

3x
10 Bent Over Row – all 3 sets at the same weight
40yd Waiter Walk per arm

– Barbell – Pendlay Row
– Kettlebell – Double KB Row

1 x AMRAP
Rows – at approximately 20% of your 3 x 10

Conditioning

40:00 – 43:00

Workout explanation and Movement practice

43:00 – 55:00

“Tavern Brawler”

4 Rounds, each for max reps
2:00 work, 1:00 recovery

7 Clean and Push Press/Jerk
7 Toes to Bar

Notes:
– If you use a barbell it must have at least 135# on it
– Double Kettelbell clean and push press is preferred for this workout
– substitute 10 hang knee tucks or 12 situps as needed
– See if you can hit 3 rounds in 2 minutes; if you can, see if you can do it again every interval. 😉

Recovery

55:00 – 60:00

Stretch