4 rounds for time:
-12 t2b
-3m hsw obstacle(4 x 10kg, 2x 20kg)
-10 c2b
-15cal ski

6x10 takakyykky

Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
This is the first test for 1RM as written in the 7/13 squat program.

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

14 min

15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row

For time:
Row 5 000 m

ENGINE

E6MOM X 6:

Set 1,2,3:

• 24 Cal Ski
• 30m Heavy KB Farmers Carry (minimi 2x32kg)
• 24 Cal Ski

Set 4,5,6:

• 24 Cal BikeErg
• 30m SB Bearhug Carry (50-70kg)
• 24 Cal BikeErg

Accessory

A) Core 3-4x

• 20 Strict Hanging Knee Raise
• 10/10 KB SideBend
• Max L-Sit Hold

B) Arms 3-4x

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

15-12-9 cal
Bike erg
Ski erg

Remaining time - AMRAP row

Score - calories

5:00 Cardio

3 rounds:

15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough