10 X 10

Warm-up:

200 M Run/Row

Down Dog to Runner's Lunge & Twist

2x:

5 Pullups

10 Pushups

15 Squats

Then,

3-4 warm-up sets of 4-5 reps of light deadlifts


Option 1 > 3 Months

Complete 10 Rounds for Time:

100 M Run/Row or 100 Single Jump Ropes

10 Deadlifts 65/95

10 V-ups

10 Single Arm Snatches R 20/30

10 Single Arm Snatches L 20/30


Option 2 < 3 Months

Complete 7 Rounds for Time:

100 M Run/Row or 100 Single Jump Ropes

10 Deadlifts 55/75

10 V-ups

10 Single Arm Snatches R 15/25

10 Single Arm Snatches L 15/25


Option 3 < 1 Month

Complete 5 Rounds for Time:

100 M Run/Row or 100 Single Jump Ropes

5 Deadlifts 45/65

10 V-ups or 5 Alt Leg V-ups (R+L=1)

10 Single Arm Snatches R 10/15

10 Single Arm Snatches L 10/15


Daily Challenge: 20 Pull-ups or 2 minutes of pull-up practice


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch