Fs max
Stoh max
Dl max
In 3 attempts e2mom

• Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Alternate C1/C2

C1. Seated KB strict press – 3 x 8-10 @ RPE 7-8 (2-3 RIR), rest 1:00 before C2

C2. Meadows row -3 x 8-12/side @ RPE 7 (3 RIR), rest 2:00 before C1

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

Superset!
4 rounds

A1) Strict Pull-Up x 5-8 3s down. Rest 60s.
- Options: Side to Side Pull-Up, normal, partner/self assisted.

A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
- neutral grip

Zottaman Curls: 3 x 8-12. Rest 60s
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
+
Push Press 3RM
+
10min amrap:
250m row
10 burpees
10 RKB swing 24/16kg
30 DU/90SU

*Squat clusters: For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

Go out!

Warm up: 20min walking / jogging

Exercise: E2MOM for 40min

1. Run at an ascending pace for 2min
2. Walk for 2min (at such a rate that your heart rate drops)

This exercise can also be done as an uphill run for 40min

1. Run to the top of the hill at an ascending pace
2. Walk down at a calm pace

Fs 120
Stoh 95
Dl 180
Max weight in three attempts

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.