Warm up
1 minute row
30 second handstand hold
30 second hang with underhand grip
5 inch worm push ups
Then
Start building up weight for deadlifts
Practice wall walks and rope climbs between sets
Conditioning
Staggered IGOUGO for 30 minutes
5 deadlifts 225/155 -- scale weight
3 wall walks --scale to 6 inch worm push ups
1 legless rope climb --scale rope walks
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