Evidently one does not require an exceptional overhead squat to be competitive in the Ironman. My friend, former CrossFit beast and now triathlete and Navy Seal hopeful, Mark Wade Jr. (aka Junior, aka Templeton, aka Ginger) is going to crush the competition in Panama City this weekend.

Warmup
Dynamic Athletic Movements

5 Sets
10 Hurdle over-unders
2 Speed Ladders
6 GHD Situps
6 GHD Hip Extensions

Strength
5 Sets
5 Double Kettlebell Single Leg Deadlifts/leg
8 Power Wheel rollouts

5 Sets
5 Kettlebell Renegade Rows
3 Kettlebell Windmills/side
Gymnastic Bridge Wall Walk