12 x boxover
AMR HC 45kg
2min/1min

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

2-3sets:

15-30s hollow hold
40+40m s.a farmer carry

DL Build up to heavy 5rep of today
+
“Optimus Prime”
7min Amrap
Wall balls
Starting from 1:00 5DL @100/70kg at the beginning of each minute.

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Engine

For time:

• 1000m Row
• 30 Burpee Over Rower

Rest 2:1 and repeat in reverse order

Into,

2 Rounds:

• 75 DU
• 30 WB
• 15 KB Swing

After 2 rounds, rest 2:1 and repeat 2 rounds in reverse order

Into,

3 Rounds For Time:

• 200m Ski Erg
• 30m Dual DB Farmers Carry @30kg
• 7 bMU

*no repeat here

12 min AMRAP:
• 1 Front Squat 135/95#
• 1 Bar Muscle Up
• 2 Front Squats 135/95#
• 2 Bar Muscle Ups
• 3 Front Squats 135/95#
• 3 Bar Muscle Ups
… continue +1 rep pattern until time runs out. Barbell starts from the ground. Goal: complete round of 9 (90 total reps).

progressio 1/6

E3:00 x5:
9-8-8-6-6 back squat
11 seated double dumbbell press