Double Leg Banded Hamstring Curl: 3 x 25
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3-4rounds:

10-15 banded pull apart
10+10 s.l Romanian deadlift
5+5 windmill

For time:

2k Row
150 Double Unders
1 Mile Run
150 Double Unders
2k Row

TC 40

10 RFT:

10 m Handstand Walk ( 5m Unbroken )

TC 10 min

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3x15 Banded Pull Aparts
3x15 Glute Bridges
3x15 Hollow Rocks

5:00 Easy Cardio

5x 6min ON/3min OFF

A) Run 400m
+
AMRAP of
30m Farmers Carry
20 Bag Swings
10 Bag Squats

B) Row 500/400m
+
AMRAP of
6 Pullups
9 Pushups
12 Overhead Walking Lunges 22,5/15kg

C) Run 400m
+
AMRAP of
30 Ground to Overhead 20/15kg plate
20 Situps
10 Burpee jump to Plate

D) 35/28 Cal Bike
+
AMRAP of
6 Handstand Pushups
9 Box Jumps
12 Wall Balls

E) Run 400m
+
AMRAP of
6 Ring Dips
9 Toes-to-bar
12 Pistols

3 rounds
Run 200 Meters
20 Air Squats
10 Push-ups

Rest 1:00

2-3 rounds
Run 200 Meters
10 Back Squats @ 40% of max
5 Pike Push-up

• Goal: Sustainable, easily repeatable efforts each round.
• Rx+: Alt. Pistols for Air Squats, Strict HSPU

Triset x 3 work sets

Single Arm Shrimp Squat x 6-8 each.
Rest 60s
Landmine Rotation x 8 each.
Rest 60s.
Bent Over Supinated Grip Shoulder Fly x 12
Rest 60s.

• Improve on last week!

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

A) Tall snatch & Tall jerk practice

B) Snatch & Jerk EMOM

EMOM 16:
1-4: 2 x Tall snatch
5-8: 2 x Tall jerk
9-12: 2 x Snatches
13-16: 2 x Jerks

C) Core:

5x
1:00 min landmine twist
1:00 min rest