3 rounds
1:00 jump rope
10 walking lunges
:30 Sampson stretch right side
:30 Sampson stretch left side

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg)

• aiming to add weight 2-3 times throughout

Rest day, total workouts of the week 6 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 3, 150 min
Upper body strength x 1
Squat -

Gymnastics
MU - 20
BMU -
BFLY - 60
BCTB -
KCTB- 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2670

On the 2
3x clean
5 rounds

3 x

10 DB Split squats L/R 2x25kg
20 supermans
10 banded windmills L/R

Weighted pullup 3 RM, then max reps without weight

6x3min, 3xA 3xB, do as fast you can every 3min

A:
12 cal assault bike
6 power clean

B:
12 cal assault bike
9 pullup

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m

Practice SLIPS for 20 minutes.

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

GRT(25)
5 giant sets
10 push ups
10 hammer curls
10 bent over row
10 overhead tricep extension
10 sit ups
Complete all exercises back to back
rest as needed between sets

Finisher
1:00 plank
1:00 chest opener

Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk