RestDay!

Mobility/Stretching

Every 5:00 x 5 sets:
400 Meter Run/Row/Ski/
15 USA Swings @24/16kg
3-5 Wall Walk/Climb

Rx+: 8m Handstand Walk

SuperSet!

Close Grip Floor Press 4 x 7 @ increasing weight
Rest :45
Strict Chin-ups 4 x 4-7
Rest :45

Aim for similar weight and some extra reps on the chin-up this week.

Ring Row light angle: 3 x 12-15. No rest.

4 sets
Rest 1 min between sets

AMRAP Ascending Ladder in 13 Minutes:
2 Wall Ball Shots @9/6kg
2 Burpees
4 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
6 Burpees
etc...

20s on, 10s off for 8 rounds

1. Hollow Hold to Knife
2. Plank w/ shoulder taps

Front squat 3 x 70%, 2 x 80%, 1 x 90%

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

Back squat jumps 4x6 reps