A,
Reverse Lunges 4x16

Rest as needed between sets.
4x 8 reps/side

Bar on the back or dumbbells at the hips are good options depending on your comfort and the loading you want to accomplish. Treat this like another heavy day with weights that are challenging but not to failure.

B,
Complete as many rounds as possible in 15 mins of:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
Row, 400 m
Double Dumbbell Overhead Walking Lunge,
Row, 600 m
Double Dumbbell Overhead Walking Lunge,
...
Continuing adding distance in this scheme each round until time expires.

C,
4 rounds for quality of:
Alternating Bird Dog, 20 secs
Rest 10 secs
Paloff Press, pick load, R 20 secs
Rest 10 secs
Hanging Knee Raise Hold, 20 secs
Rest 10 secs
Paloff Press, pick load, L 20 secs
Rest 10 secs

For time:

30-20-10-20-30

Machine (cal)
Single db snatch
Butterfly sit up

TC: 20min

3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 6.27.22 

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy complex within 5 total work sets.

B,
4 rounds for time of:
50 Partner Wall Balls, 9/6kg
40 Row Calories

Complete in teams of 2.

Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like.

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 See-Saw Planks
10 Ball Slams, 9/6kg
Hollow Rock, 20 secs
Rest 1:30

REST DAY

A,
Pause Split Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom of the dip for each rep.

B,
Teams of 2 - for time:
50 Deadlifts, 143/102kg
50 Ring Muscle-ups
50 Bench Press, 85/57kg

Complete in teams of 2. Complete the work in any order you like.

Goal: Sub 18 mins

C,
3 rounds for quality of:
7 L/7 R Single Arm Dumbbell Rows, pick load
7 L/7 R Single Arm Dumbbell Press, pick load
Side Plank, L 10 secs/R 10 secs

Single Arm Dumbbell Rows- ipsilateral
Single Arm Dumbbell Press- ipsilateral
Side Plank- from hand

ipsilateral means is that we are working from the opposite side of the body. So if the right arm is doing the work the left leg is on the ground. This makes for challenging movements with both balance and midline work.

Complete as many rounds as possible in 10 minutes of

• 10-cal Echo bike
• 10 strict handstand push-ups

5 burpees to target
5 american swings
5 push-ups

A: Muscle clean + pause dip + pause push jerk (bottom&top) 5x1

B: power clean + push jerk up to heavy in 8 sets

C: clean pull doubles up to heavy(ish)

4 rounds:
10+10 bulgarian split squat
10+10 one arm push press
20 box step up (with DB)
-rest as needed-