Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 8+8+6+6 reps@65-70-80-85% of 1rm
perform 1-2 legless rope climbs after bench pressing
rest as needed bwn sets

Part 2
3-4 sets
6-10 wall facing strict hspu (use abmats for help to get minimum 6 reps in unbroken)
perform 15-20m hand over hand sled pull, add weight
rest 2-3 min bwn set

Metcon
4-5 rounds
24/30 calories echo bike
24/30 calories ski erg
24/30 calories rowing
rest 2 minutes after full round
masters 45+ / scaled calories are 21/27.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
30-50m bear hug carrying
straight to
6 sandbag squats (sb on shoulder) RIGHT
rest 20-30sec
30-50m bear hug carrying
straight to
6 sandbag squats (sb on shoulder) LEFT
rest 2-3 min bwn set