Warm up

Arm bar
Swings

Part A

10 min EMOM

Push press into eccentric
5-7 reps
Odd: Right
Even: Left

Part B

5 rounds

1-3 diamond press ups
1-3 narrow press ups
1-3 wide press ups
5-10 rows each arm

Part C

3 sets

10-20 V ups
30 sec reverse plank or reverse tabletop hold

1 min rest

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

Warm Up - 3 minutes:
Hip rotation (30 seconds)
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Leg circles (30 seconds)
Downward Dog (30 seconds)
Inchworm (30 seconds)
1 minute rest

Set 1 (x2):
Bird Dog Extensions (45 seconds)

15 seconds rest
Plank (45 seconds)
15 seconds rest
Woodchops (45 seconds)
15 seconds rest
Modified Push-ups (45 seconds)
15 seconds rest
Rocking Plank (45 seconds)
15 seconds rest
Leg Raises (45 seconds)
15 seconds rest
Shoulder Taps (45 seconds)
15 seconds rest
Toe Touches (45 seconds)
15 seconds rest
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Push-Ups (45 seconds)
15 seconds rest
Double Crunch (45 seconds)
15 seconds rest
Leg Crunches (45 seconds)
15 seconds rest
Scissor Legs (45 seconds)
15 seconds rest
Cycling Abs (45 seconds)
15 seconds rest
Slow Mountain Climbers (45 seconds)
15 seconds rest
Reverse Crunch (45 seconds)
15 seconds rest
In and Out (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Ab Stretch (30 seconds)
Quad Stretch (30 seconds)
Cat/Cow Pose (30 seconds)
Child’s Pose (30 seconds)
Lying Back Twist (30 seconds)
Side Bend Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Burpees - 45 secs
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 45 secs

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

• For Time:
BB Power Clean (60/40Kg) 15 reps
BB Thrusters (60/40Kg) 15 reps
BB Power Clean 12 reps
BB Thrusters 12 reps
BB Power Clean 9 reps
BB Thrusters 9 reps

WOD
7rds
8x hang power clean
8x thruster
8x burpee

A,
Bench Press 9-6-3

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

B,
Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
Barbell Row 8-8-8, using heaviest weight per set

C,
In 5 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- then --
In 5 mins do:
Run, 600 m
max reps in remaining time Push Press, @61/43kg
-- then --
In 5 mins do:
Run, 600 m
max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

Goal:
Have 1:30-2 mins to work on the max effort sections.

D,
3 rounds for quality of:
10 L/10 R Plate Wraps, pick load
Band Mount Plank Hold, 20 secs
10 ATYTs, pick load
Wall Plank, 20 secs

Complete 2-3 rounds.

WU
3rds
10x air squat
10x plank shoulder tap
5x up down + push up
+
2rds
6x goblet squat
3+3 push press

Day 1
Part A - 4 rounds
Split squat holds - weighted - (30sec) each leg
Single Leg Dead Lift - weighted - 10 each leg
Bench Press - dumbelles - 15 reps
Banded high knees - 30 sec
Plank 30 sec

Part B - 4 rounds
Band monster walk - 15 each leg
Sprinter hip thrust - 12 each leg
Bent over rows - weighted - 12
Kneelinig wood chops - 15 each side

Part C - 2 rounds
1 km sprint on treadmill as fast as possible

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

5 sets of 6 reps

Go every 2:30