Backsquat 7-5-3-5-7

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
- Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
- Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00

CONDITIONING
"Firestorm"
Details there

EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
- Use a heavier band this week

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Ski

5 x 1000m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.

Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

3 RFQ
10 DB split squats R 25kg's
10 DB split squats L 25kg's
25m OH sg DB Carry R 25kg
25m OH sg DB Carry L 25kg
15 Ring rows

Deadlift 4 x 1
90% 1 RM

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

Calories ski erg
Toes to bar
Kettlebell deadlift @2x32

TC:10:00

Clean pulls
4x4 @67.5%

4x3 @68%