Reverse Lunge

4 x ( 2 + 2 )

Go Every 2:30

9x
New Interval every 3rd minute

A) 500/400m Row
B) 1000/800m BikeErg
C) 500/400m SkiErg

4 Sets of 3 @ 75-80%

** 5-6 second eccentric
*** rest as needed between sets.

Banded Lat Stretch 1:00 + 1:00
Pigeon Pose 1:00 + 1:00
Child Pose 1:00
Squat Hold 1:00
....
2 Rounds:

2:00 Cardio
1:00 Walking Lunges
1:00 Side Plank ( 0:30 Each )

3x 2+2+2 @70-75%

3x 2+2+2+2 @kevyt

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

Back Squat
3x5 at 75% 1RM
- rest as needed
- see that your bottom position is by the book

FOR TIME

4 rounds:
5 overhead squat @45/30kg
7 shoulder to overhead @45/30kg
9 toes to bar

cap 10min

3-5 rounds:

1:00 Cardio
5 Push Ups
20s Hang From Pull-Up Bar
10 Box Step Ups

touch and go SQUAT CLEAN
every 2min

set 1: 5 tng squat clean @65%
set 2: 4 tng squat clean @70%
set 3: 3 tng squat clean @75%
set 4: 2 tng squat clean @80%