Banded deadlift 15-12-9 reps

Warm-Up: 3 minutes
Neck Rotations (switch after 15 seconds) (30 seconds)
Arm Circles (switch after 15 second) (30 seconds)
Jumping Jacks (30 seconds)
Side Reach Stretch (alternate sides) (30 seconds)
High Knees (30 seconds)
Lunges w/ side reach (alternate sides) (30 seconds)
1-minute rest

Set 1(x2):
Reverse Fly (45 seconds)
15 secs rest
Arm Front Raise w/ 1 liter water bottle (45 seconds)
15 secs rest
Overhead Press w/ 1 liter water bottle (45 seconds)
15 secs rest
Tricep Extensions w/ 1 liter water bottle (45 seconds)
15 secs rest
Superman extension (45 seconds) [15 sec hold + 2 sec off]
15 secs rest
Tricep Dip (45 seconds)
15 secs rest
Commandos (45 seconds)
15 secs rest
Knee Push up (45 seconds)
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Shoulder - Taps (45 seconds)
15 secs rest
Chest Fly 1/ 1 liter water bottle (45 seconds)
15 secs rest
Single Arm Plank - Left (45 seconds)
15 secs rest
Single Arm Plank - Right (45 seconds)
15 secs rest
Knee Push up w/ side arm raise (45 seconds)
15 secs rest
Rotation Plank (45 seconds)
15 secs rest
Crab Pose Toe Touch (45 seconds)
15 secs rest
Tricep Shoulder Tap (45 seconds)
15 secs rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Overhead Triceps and Shoulder Stretch (30 seconds)
Cross Body Shoulder Stretch (30 seconds)
Sitting Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Back/Chest Stretch - Meet hands behind back (30 seconds)
Wrist Extension Stretch (30 seconds)

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

400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

RestDay!

DL build up to heavy 5rep of today
+
4 round Amrap
1min: Alternating FC step ups
30sec rest
1min: KB swings
30sec rest
1min: DB renegade rows (L+R=1rep)
30sec rest

6-8 x 2 Power snatch

• No fails!

WU
5min. walk
5min. jog
1min. run
+
2rds
10x air squat
10x burpee

Day 1: working core + arms

• Basic stretching / yoga 5 mins
• Jumping jacks 20 reps
• Mountain climbers 20 reps (each left leg counts as 1)
• Crunches 20 reps
• Push-ups 5 reps
• Modified plank 30 sec

[10 sec break in between each exercise]

Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Strength
A. Ring muscle up strength:
Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

3 rounds
10 cal bike or row
10 good mornings
10 single leg KB deadlift (5 per leg)

Deadlifts
E2MOM x 6
10 reps @ 50% 1RM