Mobility for 30 minutes:
20 scorpions
10 alternating table reaches
10+10 windmill
10+10 banded rotation cuffs
1:00+1:00 box pigeon
1:00+1:00 ankle stretch with kettlebell
5 seiza squats

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EMOM9
1: 0:45 shuttle runs
2: 0:45 heavy kb's front rack hold
3: 15-20 air squats

Row 1000m

50 push-ups

25 deadlifts @AHAP

*Split as you like

Find 2RM in 20 minutes

AMRAP 15

21/18cal machine
15 box jump over
9 up&down

shoulder & Th mobility

dolphin push up 3x8

half kneeling one arm landmine press 4x8/8 @ rpe 8

banded face pull 3x10

lateral banded KB bottom up press 4x5/5

prayer stretch 3x10

AF WEEK 6, Day 2

ACCESSORY:

2-3 rounds, go by feel and rest as needed between:

1) 10+10 Landmine Lunge Press
2) 10+10 Landmine Row

3) 15-25 GHD Sit-Up

RIR 2

For time

• 100 double-unders
• 15 deadlifts
• 15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

Progressio 1/2

Alternate A1/A2

A1. Romanian deadlift – 3 to 4 x 6-8 @ RPE 7-8 / 2 RIR on last set, rest 1:00 before A2

A2. Bulgarian split squat – 3 to 4 x 6-8/side @ RPE 7-8 / 2 RIR on last set, rest 2:00 before A1

– Romanian DL = Stiff-legged deadlift from top position to below the knees (not all the way down) and back up. Allow your knees to bend slightly to initiate the movement, then push your hips back to maintain vertical shins as the bar moves below the knees. Extend back to the starting position.
– Focus on maintaining good tension on the hamstrings/glutes through the movement (don’t pause at the top).
– Keep an overhand grip on these (you can use hook grip).

progressio 1/2