Foam Roll Quads / Hams / Glutes
Segmented Rolling
Inchworm
Crab reach
Loaded Beast to front step
THEN Mini-tabata 6 rounds only
6x20:10
Push-ups
AbMat Sit-ups
Jump Squats

Then start main circuit

Open gym 5:15 AM

OPEN GYM 5:15 am

Rest and eat, alot

20 min AMRAP
20 cal row
10 ring dips
12 deadlifts 100/70kg

Warm Up:
- 30 Sec Hand Stand Hold
- 5 Wall Squats
- 10 Push Ups
- 15 Situps

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)
- 7 K2E
- 7 Deadlifts (225,135)
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

AMRAP 20 minutes

1 High Hang Clean
1 Low Hang Clean
3 Front Squats
1 Jerk

5 burpees each round

Note: You can only increase 5kg each round

Every 3 mins x6

10 DB hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

0-15 build upto a heavy clean (must be squat clean)

18-27 mins 9 min TC to perform
21-15-9
Sq clean@50-60% of above
Ring dips

30-33 mins ME 600m run

36-40 mins tabata core or mobility

Lepoja.