DACE
WARM-UP:
5 min. Row
2 Rounds of 7 Ring Swings, 7 Push Ups, 7 Slamball
Dynamic Stretch
STRENGTH:
Deadlift
3 Reps EMOM for 10 min.
Build weight over the 10 minutes.
No Dropping the Barbell even on the 3rd Rep.
WOD: ROW RUN CLIMB
For Time:
4 Rounds
500/400m Row
12 50ft Shuttle Runs
2 Rope Climbs
ICING:
KOT – Tear Drop Squat 10 Reps
Muscle-up Progressions
6 muscle-ups if you have them.