OPTIONAL COOL DOWN
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Walk
-Rest as Needed b/t Sets-

6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg

A:
Clean pull + power clean + frontsquat
5x1 @50%

B:
Non contact squat clean + squat clean + split jerk w. Pause at the catch 5x2+1+2 @65-70%

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike/Jog/Row

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

3x1@85%, sn-%, rest btw sets 2min

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose