Warm up

200m run
20 SPCs
20m Bear Crawl
20 Swimmers
200m run
20 Banded Presses
20 SA OH Walking Lunges
20 Kipping Swings
200m run
20 SPCs

BB Prep

2 rounds
5 BB RDLs
5 BB HMC
5 Tempo Front Squats
5 Push Press

Conditioning

“Bane” (25min cap)
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” 62.5/42.5kg
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Body Armor

3 “Giant” Sets:
20 BB Rows
20 BB GMs
25 Weighted Sit-Ups
Rest 2:00 between sets.