30X0; 6-8reps x 4 sets; rest 45sec

20X2; 6-8reps; rest 90sec x 4 sets

21X0; 6-10reps; rest 60sec x 3

Elevate your feet on a box
30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3
Emphasize external rotation at your shoulders

4 sets not for time
50sec Wall Sit
12 Ring Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/arm
- rest as needed between sets

EMOM x 12mins

1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)
2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes)
3rd - Row 20sec HARD (get that breathing going)

3131; 3,3,3,2,2; rest 2-3mins between sets
Building from last week's loads - ensure that with the heavier weights you are still focused on holding the right positions

New height this week - Set up blocks or a power rack so that the bar rests just below the knee; 4,4,4,4 rest 2-3mins

5 Sets - Increase effort

8 Power Cleans (unbroken Reps)
rest 15sec
20sec Side Star Plank R
20sec Side Star Plank L
rest 15sec
6 Box Jump Overs (Choose a tough height for you - clear the entire box)
rest 15sec
Assault Bike 60sec (increase the number of calories you get on the bike each set - pace the first set accordingly)
rest 90sec

3-4 Sets - Move slowly and with intention through all of the following movements.

10 Quadruped Thoracic Rotation/side
rest 15sec
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)
rest 15sec
10 Jeffersons Curls Light
rest 60-90sec