Seal row 6-5-4-5-4-3

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

Api, orange 3, 296 reps in total

3-6 rounds of body flow video

Rest day

Push press 3-3-3-3-3
+
”Donkey Kong”
21-15-9
Burpees
Kb swing
Box jump

3 Rounds
Sets of 12

Goblet Squat
Decline DB press
Seated V-Ups
Static Lunges
Single Arm Rows
:45 Plank Hold

1 mile run

For quality
3 - 4 rounds
A. Wall climb hold 20 - 30 sec
B. Arch hold 20 - 30 sec
C. Pull up (first pull) hold 20 - 30 sec
D. Table rock hold 20 - 30 sec

10 rft
10 double dumbell lunges 22.5kg
30 double under

21-15-9
Assault Bike Cals
Thrusters
15-12-9
Row Cal
Pistols
12-9-6
Burpees over the bar
OHS