A,
Bench Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
3x12 L/12 R Single Arm Dumbbell Rows, pick load
75 Mini Band Press

Mini Band Press-
Accumulate 75 reps in as few of sets as possible.

C,
5 rounds for time of:
10 Hang Power Snatches@52/34kg
15 Deadlifts
20 Box Plyo Skiers @60/50cm

Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

Goal: sub 15 mins

D,
Complete as many rounds as possible in 10 mins of:
L Arm Waiters Walk, pick load, 30 secs
Yoke Carry, pick load, 30m
R Arm Waiters Walk, pick load, 30 secs
10 ATYTs, pick load

Yoke Carries- moderate load

Banded Pulldowns: 3 x 20. Rest 60s.
+
- Hip IR Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

40 min ladder:
1-2-3-4-5… wall walks
5-10-15-20-25… med ball cleans 9/6 kg
5-10-15-20-25… box step overs 24/20”
20-40-60-80-100…double unders

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
choose one cardio movement per round
500m row/400m run/2:00 min bike/elliptical
30 sumo dead high pull
500m row/400m run/2:00 min bike/elliptical
30 sit ups
500m row/400m run/2:00 min bike/elliptical
30 push ups(modify as needed)
500m row/400m run/2:00 min bike/elliptical
30 plank tap(each tap counts)
500m row
30 russian kettlebell or dumbbell swings

Finisher
15 arm circles front and back
1:00 hamstring stretch

WU
6-8min. at easy pace
10x air squat
10x plank shoulder tap
10x tuck crunch
10x scapula push up

Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.

2-3 min light row
1+1 min forearm smash with barbell
1+1 min forearm streching
1-2 min banded bully strech R/L
1+1 min hamstring strech

Reps: 8
Rounds: 3 - 4
Tempo: 2020
Unilateral workout

1. Dumbbell floor press
2. Dumbbell bent over row
3. Dumbbell bicep curl
4. Sculll crasher

A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip position

B)
Power clean and split jerk
8 x 1+ 2

For time :

30 Box step ups 24/20"
100 single unders
25 Box Step ups 24/20"
75 single unders
20 Box Step Ups
50 single unders