2@60%, 2@70% 2@75%, 3x1@80%, jerk-%, rest btw sets 2min

BENCH

5 rounds:
6 bench press
6+6 ATG split squat

CARDIO

EMOM25
1. Row
2. KB swing
3. Ski
4. Burpee
5. Rest

steady pace, try to keep same cals/reps every round

Easy pace recovery bike

15-20min easy pace bike

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

20 MIN AMRAP

with a semi-heavy dumbell

• 10 Burpees over dumbell
• 10 Alternating Ground to overhead

For time w/ Partner YGIG, divide anyhow:
600m row
50 air squat
40 sit up
30 push up
20 pull up

Front squat 2RM

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.

10 min AMRAP box step-ups.

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
+
2 Rounds
5 Inchworms
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3-5 Pike compression slides
+
Build up to weight for DB Devil’s press
+
2 – 3 Rounds @ increasing pace
16/12 (cal) BikeErg
8 Toes-to-bars
4 DB Devil’s presses @ workout weight