Work on a skill for 10 min: Muscle Ups, Double Unders, Bar Muscle Ups, etc. Your choice
then:
Deadlift
1 X 5
Do all your warm up sets on the warm up calculator (look on the wall in the weightroom). Beginners do all warm up sets then one moderate set of 5. Work on technique. Keep your chest up and drive through the floor with your feet.
then:
Weighted Dips 3,3,2,2,1 Beginners – Use a box for your dip. 3 Counts down and 1 Count Up.
then:
3 Rounds:
Block Run
400m row
The calm after the storm.
