3-5 rounds for quality:
20m Double DB Walking Lunges (pick load)
Max hold Copenhagen Plank L+R
- Rest as needed

For time:
1000m row

All out effort!

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM for 3 rounds:
1. Oblique hanging leg raises (right side)
2. Oblique hanging leg raises (left side)
3. Rest
4. Russian twists
5. Rest

Complete as many rounds as possible in 6 minutes of

• 12 power cleans
• 21 squats

♀ 125 lb ♂ 185 lb

10 Rounds :

500m Row

Rest 1 minute Between rounds.

• The goal here is to pick up a pace you can maintain troughout the workout.

• Set your monitor to intervals of 500m with 1:00 rest between for accurate scoring.

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold

-Rest as Needed b/t Sets

4x 3min on/1min off

YGIG for max distance
1) Max KB front rack carry meters
2) Max row meters
3) Max KB farmers carry meters
4) Max ski meters