4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

Landmine Circuit – 2 to 3 rounds @ your own pace

8 – 12/arm Landmine half-kneeling press
8 – 10/arm Landmine (Meadows) row
8 – 12/leg Landmine single-leg Romanian deadlift
6 – 8/leg Landmine single-leg skater squat

6x6 ylösalas l-leuka

6x5 Front Squats
- Go by feel
- Rest 2min btw sets

Bench press 4 x 8 reps @70% 1RM
Bench press close grip 3 x 10 reps

Front squat
3 x 8 reps

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

6x6 istuen

Partner Workout
8 min AMRAP (relay style)
1 Man Maker
2 Devilpress
3 Deadlift
4 Renegade row (total reps)
@2x22,5/15kg
One person Completes a full round Then switch!

2 mins rest

10 mins AMRAP ( relay style)
10 box jump over @60/50cm
20m double DB overhead carry (2x10m)
30 Double under
One person Completes a full round Then switch!

2 mins rest

12 mins AMRAP (relay style)
12 DB hang clean @2x22,5/15kg
12 air squat
12 up-down
One person Completes a full round Then switch!