Tri-Modal Conditioning, MidLong Duration

“Hustle”
5 rounds for time:
4 down-and-back runs
3 bar muscle-ups

“Work”
5 rounds for time:
4 down-and-back runs
3 strict pull-ups

“Kill”
5 rounds for time:
4 down-and-back runs
3 dumbbell complexes

Complex: 5 renegade rows per arm in plank, stand up with DBs
Complex, RX: 2x60/2x40

Weightlifting Strength Development Westside Barbell Transition

Bench Press, Reverse-Grip Work up to a max single (1RM)
or
Shoulder Press, Reverse-Grip Work up to a max single (1RM)

Choose one. 8:00 to a heavy.

After-Hour Accessory Exercise

Posterior Chain: 3 sets of 10 glute bridges with bar, across.
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.

After: Accessory exercise, record workout results in SugarWOD, clean/return equipment.

Before: Wear gymnastics grips; get a jump rope for the warmup