40 - 60 minutes Row, Bike Or Run @ Zone 2

EMOM 10
1. 6 Front squat
2. 10 DB/KB press

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

EMOM for 4 rounds:
1) 10 Ring rows + Ring row hold
2) 10 Back extensions + Arch hold
3) 10 heavy DB deadlift + DB hold
4) Rest

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 - :50 Alt. Bird Dogs
MIN 3 - :50 Foam Roll

Romanian deadlift 3x8 reps

Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 rounds with an empty barbell:
12 DL
9 Hang squat clean
6 Reverse grip press
45sec. of shuttle run btw rounds

2 rounds of banded thoracic flow

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