Push press 3 RM, then 3x3 @ 90 %

Shoulder press 12-10-8-6 reps

Bent over barbell row (pronated) 4x6 reps

HSW

warm up: classic gym
zoo walk
core
HS to wall 3x10
hsw side
hsw with 3 partner
hsw with 1 partner
hsw with group

25 sec hs 10 sec rest 25 sec hang
5x

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets

Accumulate max metres on c2 bike in one hour. Rest as needed. Max hr 140/min.

Run 50-60 min

Bench press 3 RM, then 3x3 @ 90%

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

WARM UP
3 rounds
20 squats ( change from narrow to wider stance)
20 mountain climbers
20 jumping jacks

STRENGTH/SKILL
4x 8 bulgarian split squats hold 3 sec at bottom. Use weights if possible.
4x 8 single leg deadlift

WORKOUT
15min amrap

20 lunges
20 hollow rocks
20 push ups
20 burpees

COOL DOWN
10 min calm breathing and stretching out tightest areas of your body.