Superset
3 rounds
DB Split Squat x 10 each
Rest 30s.
KB Curls 3 x 20
Rest 30s
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 sets
10 Tempo DB Bench Press (3:0:3:0) 5-10 / 10-15 kg's
10+10 lateral box step ups (bodyweight)
:45 side plank R/L
rest 1-2 min

This is class programming, i have added things to do if performed outside of class, perform as coached

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G-Skill

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Accessory
4 Sets
A1) 8-12 Bar Dip
A2) 8-12 Strict C2B
A3) 14 Gorilla row (KB)
1min between movement

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OR

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outside of class do
warm up:
Gymnastics

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w
Push ups 4 x 7 30s rest b/w
10 walking lunge

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10 rounds FOR QUALITY
5 Deficit push up
10 Ring Row
16 Step back lunges

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90m basic conditioning HR @70-75%

6 RFT
10 Deadlift 70/45kg
50 Double unders

3 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (sprint)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (sprint)
rest 1 min

• Let us know your working times if you want to check them!

Single Arm Banded Pushdowns: 3 x 25 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Strenght
Pause back Squats 5x3 reps@50-60% (1 sec pause at bottom)
rest 1-2 min bwn sets.

Accessory Work
3 rounds
20+20m single arm DB OH carrying (17.5-22,5 / 25-32kg)
20 deadbug's
60m heavy farmers walking @ 2x same weight you used on OH Carrying
rest 1-2 min bwn sets.

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.