OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

EMOM for 4 rounds:
1. Feet anchored situps
2. Dragon flags
3. (Weighted) Plank hold
4. Rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

Weighted Pullup 3 RM

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10-20 Heel Taps on Plate
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

Tämä viikko vielä ennen kuin kevennetään ja vaihdetaan voimaprogressioissa wendler tyylinen tekeminen seuraavan pätkään.