15m - Dynamics

Strength & Accessory - 15m EMOM:

1- 6 Good Mornings (moderate but perfect)

2- 6 Strict CTB Pull Ups (Pull Ups or 3x 3s negatives)

3- 6 Strict HSPU (add deficit if able, modify to pushups, upscaled as needed)

MetCon - 4 sets of 2m on/1m off (11m clock):

Burpee Box Climb Overs (regionals standard, hands may touch box on the way over, feet MUST touch) 30”/24”

*The reasons for doing these are...they are very low impact, great for a deload week. They are very functional, at it’s most basic level just climbing over an object. They allow athletes of all levels to move consistently, which is great.