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%.

For time
1000m row
50 thrusters 20kg
30 pull up
5' rest
2km erg bike
50 thrusters 20kg
30 pull up

Set 1 - 8 reps @ 65%
Set 2 - 6 reps @ 75%
Set 3 - 4 reps @ 85%
Set 4 - 4 reps @ 90%

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

30 Raw calories
15 m Dumbbell walking lunge
20 Raw calories
15 m Dumbbell walking lunge
10 Raw calories
15 m Dumbbell walking lunge

5 Devil presses
10 Wallball
10 Devil presses
20 Wallball
15 Devil presses
30 Wallball

22,5 kg

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

5 Sets, Not for Time:
50 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

20 MIN HANDSTAND PRACTICE

.

HOLDS

3 rounds:

20-30s chin up hold

10-20s Dip hold (bottom positon)

20-30s Squat hold on a wall (weighted)

20-30s Dip hold (on top of dip position)

Practice SLIPS for 20 minutes.

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

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

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