3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

WU
6-8min. at easy pace
10x air squat
10x plank shoulder tap
10x tuck crunch
10x scapula push up

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
choose one cardio movement per round
500m row/400m run/2:00 min bike/elliptical
30 sumo dead high pull
500m row/400m run/2:00 min bike/elliptical
30 sit ups
500m row/400m run/2:00 min bike/elliptical
30 push ups(modify as needed)
500m row/400m run/2:00 min bike/elliptical
30 plank tap(each tap counts)
500m row
30 russian kettlebell or dumbbell swings

Finisher
15 arm circles front and back
1:00 hamstring stretch

Rowing intervals

4x1000m

Rest 3min btw intervals

Bpm 75-80% / moderate

•••••

15min bike

Easy pace cooldown

Bench press 5x5 reps

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min banded lat strech
1+1 min quad streching

40 min ladder:
1-2-3-4-5… wall walks
5-10-15-20-25… med ball cleans 9/6 kg
5-10-15-20-25… box step overs 24/20”
20-40-60-80-100…double unders

Banded Pulldowns: 3 x 20. Rest 60s.
+
- Hip IR Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
Bench Press 6-4-2

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

RPE 8/10

B,
For quality:
3x12 L/12 R Single Arm Dumbbell Rows, pick load
75 Mini Band Press

Mini Band Press-
Accumulate 75 reps in as few of sets as possible.

C,
5 rounds for time of:
10 Hang Power Snatches@52/34kg
15 Deadlifts
20 Box Plyo Skiers @60/50cm

Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

Goal: sub 15 mins

D,
Complete as many rounds as possible in 10 mins of:
L Arm Waiters Walk, pick load, 30 secs
Yoke Carry, pick load, 30m
R Arm Waiters Walk, pick load, 30 secs
10 ATYTs, pick load

Yoke Carries- moderate load

Metcon (reps)

With partner AMRAP in 12 minutes of:

P1 - ME Weighted box step overs with DB’s 22,5/15kg
P2 - 30/21 Calories bike

*Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

Accessory:

Seated good mornings, 5 sets of 10 - heavy.
Weighted step ups, 3-5 sets of 10/10) - heavy
Rest 120s between sets