For time

• 400/500-meter row
• 120 double-unders
• 40 GHD hip extensions

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 - :45 Kneeling to Sit Stretch
MIN 3 - :45 Quad Roll

• Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

12min:

10 kb swing
5 kb goblet squat
10 sit up/ standing knee raise
5 burpee over kb
10 cal machine

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

10 double db front squat
10 burpees over db
10 push-ups
10 double db deadlifts
10 sit-ups

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

2-3sets:

10 cyclist squat
10+10 curtsy lunge

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

non contact muscle snatch + power snatch 8x1 @ rpe 6

8'EMOM
4 deadlift + 3 power clean + 2 thruster + 1 push press