Optional Accessory
CONDITIONING

For time:
3 rounds for time:
50 DU
10 Burpee

RPE 4

5min Row/Airbike with nose breathing only

Banded Thoracic Flow video

3 rounds:
20/15cal Row
5+5 DB Snatch
5 Russian Push-Up video
5 Broad Jump

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10-20 Banded Good Morning video + Banded Thoracic Flow video

Optional Accessory
CONDITIONING

5 rounds for time:
50 DU
10 DB Snatch @30/22,5kg (alternate arms each rep)

RPE 3 to 4, go by feel.

20m Walking Lunge
5 Down Dog to Cobra video

5min easy aerobic activity

Perfect Stretch video

Optional Accessory

STRENGTH

2-3 rounds, rest as needed

1) 5+5 KB Lunge Snatch
2) 1-2 Skin the Cat
3) 60-90sec Plank Hold Variations

RPE 3 to 3+

Front Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. 1-3 reps with a heavy load, not necessarily a max. Exceed weight or reps on AMRAP set from two weeks ago.
- Option: 6 x 4 at the same weight, focusing on technique.

This is class program.

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30min of steady 60-70% HR

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1 - 10min
10 Burpee
30m Mixed carry
10 T2B

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10 - 20min
20/15 Cal Row
10 Box jump over
7 Hand release push up
15s Ring row hold

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20 - 30min
30 DU
15m Walking lunge DBL DB AHAP
2 Wall climb
10s hold at top

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4x 1min on / 30s rest:
Row
Rest
4x 1min on / 30s rest:
Burpee