Move

1) Strict Press: Build to technical set of 5

2) 25 Min AMRAP:

150’ Shuttle Runs
7 Knee-Raises (Or Abmat Sit-ups)
600/500m Echo Bike
7 Kettlebell Deadlifts

1 Min Rest

Train

1) 2 Strict Press @ 85-90% x 5 Sets

2) “Trick Or Treat”

5 Rounds For Time (30 Min Cap):
500’ Shuttle Runs
21-18-15-12-9 Toes-To-Bar
500’ Shuttle Runs
21-18-15-12-9 Deadlifts @ 185/135

*option to share reps with a partner

Stimulus

1) Build to 85-90% (should be able to do 3-5 reps here) and 5 sets of 2 reps, resting as needed

2) Flow of workout goes like so: 5 x 50’ Shuttle Runs, 21 Toes-To-Bar, 5 x 50’ Shuttle Runs, 21 Deadlifts = Round 1. 5 x 50’ Shuttle Runs, 18 Toes-To-Bar, 5 x 50’ Shuttle Runs, 18 Deadlifts = Round 2. Select weights and a progression of toes-to-bar that allows for large sets to be done, use the run as a recovery. Shuttle run sub = 1000/800m Echo Bike