5 pull ups
10 sit ups
15 push ups
20 air squats

10 rounds for time

EMOM x5: 6-12 TTB
RPE 4 to 4+
Target: unbroken sets. Add reps
compared to last week.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(16)
WRK 3:00 Rest 1:00 x4
10 sumo dead high pull w/kb,db,barbell
10 half burpees(chest to floor to squat position-no stand)
10 toe to pole, or leg raises

Finisher
100 cross crunch
1:00 hamstring stretch

Practice SLIPS for 20 minutes.

• Scales
• L-sits
• Inversion (handstands)
• Planks
• Stretching

Back squat 5-5-3-3-3-1-1-1-1 reps

A: E2M for 24min
1: Amrap strict Hspu 1 Abmat
2: Alternate strict chin/pull ups x8
B: E2M for 12min
1: Amrap Dips
2: SA DB tripod rows 3x10/arm
C: 2xAmrap OH triceps extensions
90sec rest between sets
Straight into
2x Amrap biceps z-curls
90sec rest between sets
Straight into
2x Amrap DB shoulder flys

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
WRK 8:00 REST 2:00 x2
5 db/sb/barbell press
10 goblet squats
15 jing jang

Finisher
60 knee tap crunch
1:00 quad stretch

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
Heather & Derrick's Anniversary workout 🎉
On the 4:00 x5-cycle through once every 4:00 mins.
20 russian kettlebell swings
20 kb lunge w/good form
200m run
score equals slowest round

Finisher
50 hip raise
1:00 quad stretch

15 10 5 for time
Burpees
Overhead squats
135/95
5 min cap

10 min E2MOM:
Even min:
• 2 Back Squats
• 2 Front Squats
Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
24 jump rope
4 burpees
4 kettlebell swings
4 renegade row

Finisher
50 alt toe touch
1:00 quad stretch