Level1.

5rounds:
15/12cal row
12 hspu
rest 2minbetween sets

Level 2.

5rounds:
15/12cal row
8 hspu (abmat if needed)
rest 2minbetween sets

Level 3.

5rounds:
15/12cal row
12 Dual Db stoh @2x15/10kg
rest 2minbetween sets

3 rounds:
10+10 bulgarian split squat
20 glute bridge
10+10 DB row

10 Rounds For Time:
30ft. Unbroken Handstand Walk

*Time Cap: 10 Minutes
*Repeat From 6/7/22

For time
- Row 5,000 meters

10 rounds:
15/12 cal row, ski or bike
12 KB goblet squats
10 v-ups
1 min rest

40 min timecap.

For time

• 10 clean and jerks at 70% of your heaviest single
• 10 clean and jerks at 80% of your heaviest single

60 Minutes @ HR zone 3

Use ergos as you like

3 rounds of:
16 DKB fr walking lunge
8+8 1-leg ddb dl
20-30s clamshell hold / per side
8-10 chinese plank + leg lifts / per side

EMOM16: 45s on / 15 s off:
1) ski or row
2) 1-leg rope jump alt.
3) squat on bosuball
4) side plank hold

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

RestDay!