OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom
MIN 2 - 12 Alt. Bird Dogs
MIN 3 - 10 Slow Alt. Scorpions

• Stand on an Elevated Surface.
• Bird Dogs: Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Weighted Chinup 1 RM, then 1 set with 50% weight, then 1 set without weight (choose reps)

Weighted ring dip 3 RM

10-9-8-7-6-5-4-3-2-1
Row
Burbee over rower
Back squat @80kg
Power Snatch @45kg

5-10min Row/Bike/Ski/Run

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3 rounds:
8 Air squat cross kick
10 Tuck ups
5 Single arm press + 5 Windmill
(left&right)
20sec. Side plank hold
(left&right)

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One round of kangaroo flow

3 Sets:
12 Glute Ham Raises
12 Side Plank Arch Ups (per side)
15 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw sets

4 Rounds For Time:
400 Meter Run
200 Meter Row
100 Meter Sled Push (Empty)

Rest 2 Minutes Between Sets.

Bench press 2 RM, then 3 sets with 75% (choose reps)

Run 400m
12 burpee box overs
20 DB snatches
2 rope climbs or scale to 4 rope lowers

For time:
40 DB snatch

30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 16 min