-6 pull-ups
-2 wall walks
-10m + 10m 1-arm DB front rack walking lunges
@20kg /15kg

3 Rounds:

2:00 Cardio
1 Rope Climb
10 Ring Rows
10 Overhead Squat

Warm Up
3 rounds
15/12 cal bike erg or 12/10 air bike or run
10 reverse lunges
20 band pull aparts
10+10 suitcase dl / 10 goblet squat / 10 kb tater

Strenght
Back Squats
10 reps @50%
8 reps @60%
6 reps @65%
4 reps @70%

Front Squats
3x5 reps @40-50-60%
rest 1.5-2.5 min bwn sets.

Metcon
3 rounds for time
20/16 cal run or bike erg
10 sandbag cleans @45/35kg

Acecssory Work
2x15-20 banded strict pull ups
2x20 banded tricep push down + burn
2x20 toe up rdl with light dumbbells
rest as needed.

2-3 rounds:

4+4 windmill
8+8 suitcase deadlift
8-16 push up

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

5 Sets Of 80 - 90% Unbroken Set

• modified like Unbroken Set

4 Rounds:

5 Ring Rows
10 Sit-Ups
15 Air Squats
20 Calf Raises
1:00 Ergo

Treeni 2
Warm Up
banded hip activation
then
1:00 easy - > :30 moderate
10 scapula pull ups + 5 push up to downdog + 5/5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 5 inch worm with push up + 5 dynamic squat strech
1:00 easy - > :30 fast
10 kip to swings + 5 burpee pull ups + 10 box step ups

Easy pace Cardio
emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single Unders / double unders for 45 seconds
min 3 - burpee box jump/step overs x 6-10 reps
min 4 - rest

rest 2 min

emom 16
min 1 - Cardio Machine x 45 seconds
min 2 - Single arm devils press x 6-8 reps
min 2 12-15 air squats + v-ups x 12-15 reps
min 4 - rest

500m row
3x
7 x 1-leg rdl e/s
5 sots press e/s
3 box jumps

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spend 10 minutes warming up to work weight and practice tng style. all reps UB. Built the weight up. If feels heavy, no backing up with the weight. stick to it. sent minna a video of last set.

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6x every 90s.

3 DL
+
2 hang clean
+
1 front squat

start at 75% of 1 rm clean

For time:

42-30-18
air squat
21-15-9
box jump over