OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 rounds with an empty barbell:
12 DL
9 Hang squat clean
6 Reverse grip press
45sec. of shuttle run btw rounds

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2 rounds of banded thoracic flow

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Alt. 90-90 Hip Rotations
MIN 2 - :45 Banded Ws
MIN 3 - :45 Walk

Päivä 13

A.1) Power clean + front squat to jerk
4×2+2

B.1) Front squat
3×6 @68%

C.1) Drop jerk
4×3

D.1) Front squat +jerk
6×2+1 @70%(of CJ)

E.1) Push press
3×8 @68% (of push press)

4×
F.1) Good morning× 10
F.2) Dead bugs ×15
F.3) Kettlebell russian twist×10 heavy
Rest 1min

Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups