A1) Front squat 3x3x80%

6-10x

1.) C2bikex1250m
2.) Tyre flipx10m
3.) C2bikex1250m
4.) Superset
A) KB Halox5+5
B) Falsegrip Ringrowx5-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
1:00 Child's Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

10 rounds:

40 sec on / 20 sec of

Q7AV

BENCH PRESS

4x3 @85+%

Every 3min

Deadlift

• 5 Reps @70%

*rest 2min

• 5 Reps @80%

*rest 3min

• Max Reps @85%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold

*rest 3min between rounds

B) Core 3-4 Rounds

• 3-5 Dragon Flag
• 45/45s Weighted Side Plank
• 10/10 Half Kneeling Pallof Press (2-3s Hold)

*Rest 45s between movements, 2.-3min between rounds

C) 3-4 Rounds

• 10-15 Seated Lateral DB Raise
• 30-60s KB Front Rack Hold (Heavy)
• 10/10 1-arm Banded Straight Arm Lat Pull Down

1min on, 30s Off / 4 rounds

Run
Assault bike
Row
Ski

5rds for time:
-1 free hspu (2m)
-2 rope climbs (1legless)
-4 RMU

3 sets:

8 dbl db lunges
8 dbl db romanian deadlift
8 single db goblet squat

Rest as needed btw sets.

push press (front rack & BTN) + thruster practice

5 rnds for time
5-4-3-2-1 bear complex @40/30kg
"20"" plank/hollow body hold"
10 (5/5) box step

T.C.: 12'