A: Back squat 4x
B: RDL 3x8
C: Bench press 4x3
D: 3 rounds
Leg extensions x12
Strict pull ups xMax
Nordic hamstring curls x5
Dips xMax

– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

2 Sets
2 x 20m Rope Pull @60kg
12 Incline Dumbbell Bench @25kg's

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
EMOM x 12
Min 1: 10 leg raises
Min 2: 20 sit ups

WOD
5RFT
5 burpees
10 ring rows
15 KBS
20 walking lunges

5 Sets
3 Paused Bench Presses @building
4-6 Strict C2B

3x2
3x1

4 x 800m
4 x 400m
4 x 200m
4 x 100m

Rest time between the laps are the time you run.

3 rounds for time of:

• 30 wall-ball shots
• 30 squat snatches

♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch

7 ROUNDS FOR TIME:
10/7 CAL ROW or 7/5 CAL BIKE
10 DEADLIFT  100/70 - 70/50
30 DU or 90 SU