Back Squat 1RM
RPE 5, maximum effort

5min of DU or triple under
practice

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2 Rounds with barbell/pvc:
10 Straight leg deadlift
10 Good mornings
10 Kangaroo squats
10 Behind the neck press

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5-10 Down Dog to Cobra
Squat Flow with a Plate

Push press 3 RM, then 3x3 @ 90%

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

Find a 5RM Deadlift on a 15 min clock.

A: Snatch 8x1@heavy weight
B: Deadlift 5rm
C: Strict pull ups 3set
D: SL Standing leg curl 2set
E: SA Seated rows 2x12/arm
F: DB biceps curls dropset

Hanging Bent Knee MB Raise: 3 x 8-10. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3

5 x 5 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

Overhead Triceps extensions: 3 x 10-12. Rest 60s
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.