OPTIONAL COOL DOWN
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation

"Some Fortitude I" (based on Ben Bergeron's Fortitude):

Emom14:
A) 13-15/10-12 cal row
B) 12-15 burpee

Target: work ~50s per minute. Tailor reps/cal accordingly. Today it's okay to breathe very heavy.

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

** Romanian Deadlift**

3 x 8 @ 35 - 45 %

SO 2:00

Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

Sumo good morning 3 x 15

For time:
6 rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap 16 min.

RestDay!

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 60/40kg
20 Burpee Pull-Ups

*Score = Rounds + Reps

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.