OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll

10 rounds per athlete. You go I go.

5 HSPU
5+5 Pistols
10 T2B

Handstand / hspu technic

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EMOM20

1. 40s for calories ski erg
2. 10 DL's + 5 push press with dumbbells
3. 9 burbee over DB's
4. 30s handstand hold or 30s HSPU
5. REST

Sumo deadlift 10-10-10-10-10 reps

8-8-8-6-4

Go every 2:30

15 kettlebell swing
7 DB's push press
7 DB's squat

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press (50/35)
12/9 Cal Row

• Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

Weighted plank hold

3 sets of 45s hold

Rest 60s between sets

"Some Fortitude I" (based on Ben Bergeron's Fortitude):

Emom14:
A) 13-15/10-12 cal row
B) 12-15 burpee

Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.