Glute March: 5:00 x max reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Zercher Box Squat 5 x 4. Rest 2:00
- build to a heavy 4
- parallel box

SA Chest Supported Row 3 x 8-10 each. 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)

3 ROUNDS FOR TIME

2K bike
9 db hang power clean
8 db front rack lunges
7 double db thruster
6 devil´s press
Rest 1min between rounds

15 mins (45s. ON 15s. OFF)

1.one arm KB thruster
2.push up + mountain climber (2+4)
3.box jump

3 rounds:
5-10 pull up/ ring row
8-12 bench dip
-rest 1 min-

3 rounds:
8-12 seated one arm KB press
8-12 one arm KB row
-rest 1 min-

3 rounds
10-12 shrimp squat/ reverse lunge
-rest 1 min-
10 goblet squat
-rest 1 min-
20 glute bridge
-rest 1 min-

one arm seated row w. band 3x10/10

slow eccentric pull up/chin up w. a half pull back 8x1

one arm TRX row w. KB hold 3x5/5

Every 3 mins x 6
300m run
15 KBS
10 air squat

Bench press 3 RM, then 3x3 @ 90%